theGYMkc

Side Plank/Hip Dip [Fingers on Floor]

ComboObliquesCoreShoulders

Side Plank/Hip Dip [Fingers on Floor]

Hip Dips from a side plank with fingers on the floor target the obliques by dipping the hips toward the floor and pressing back up.

Equipment: None
Side Plank/Hip Dip [Fingers on Floor] - Photo 1
Side Plank/Hip Dip [Fingers on Floor] - Photo 2
Side Plank/Hip Dip [Fingers on Floor] - Photo 3
Side Plank/Hip Dip [Fingers on Floor] - Photo 4
Side Plank/Hip Dip [Fingers on Floor] - Photo 5
Side Plank/Hip Dip [Fingers on Floor] - Photo 6
Side Plank/Hip Dip [Fingers on Floor] - Photo 7
Side Plank/Hip Dip [Fingers on Floor] - Photo 8
Side Plank/Hip Dip [Fingers on Floor] - Photo 9

1 / 9

Step-by-step instructions

  1. 1

    Start in a side plank position with your right hand flat on the floor, fingers spread.

  2. 2

    Stack your feet or stagger them for balance, and lift your hips into the side plank.

  3. 3

    Slowly lower your right hip toward the floor without touching it.

  4. 4

    Press back up through your right hand and obliques to return to the side plank position.

  5. 5

    Complete all reps on the right side, then switch to the left.

Notes

Keep the movement slow and controlled. The dip should be driven by your obliques, not by collapsing your shoulder. Keep your body in one plane throughout.

Muscles worked

ObliquesCoreShoulders
Back to Combo exercises

Previous

Forearm Plank: Lateral Move

Next

Side Plank/Hip Dip [Hand on Hip]

Photography by

Kenny Johnson Photography