Side Plank/Hip Dip [Hand in Air]
Hip Dips from a side plank with the top arm extended overhead is the most challenging hip dip variation, combining the lateral stability demand with the arm reach.
![Side Plank/Hip Dip [Hand in Air] - Photo 1](/airo-assets/images/exercises/hip-dip-hand-in-air/photo-1)
![Side Plank/Hip Dip [Hand in Air] - Photo 2](/airo-assets/images/exercises/hip-dip-hand-in-air/photo-2)
![Side Plank/Hip Dip [Hand in Air] - Photo 3](/airo-assets/images/exercises/hip-dip-hand-in-air/photo-3)
![Side Plank/Hip Dip [Hand in Air] - Photo 4](/airo-assets/images/exercises/hip-dip-hand-in-air/photo-4)
![Side Plank/Hip Dip [Hand in Air] - Photo 5](/airo-assets/images/exercises/hip-dip-hand-in-air/photo-5)
![Side Plank/Hip Dip [Hand in Air] - Photo 6](/airo-assets/images/exercises/hip-dip-hand-in-air/photo-6)
![Side Plank/Hip Dip [Hand in Air] - Photo 7](/airo-assets/images/exercises/hip-dip-hand-in-air/photo-7)
![Side Plank/Hip Dip [Hand in Air] - Photo 8](/airo-assets/images/exercises/hip-dip-hand-in-air/photo-8)
![Side Plank/Hip Dip [Hand in Air] - Photo 9](/airo-assets/images/exercises/hip-dip-hand-in-air/photo-9)
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Step-by-step instructions
- 1
Start in a side plank position with your right hand flat on the floor and your left arm extended straight up toward the ceiling.
- 2
Stack your feet or stagger them for balance, and lift your hips into the side plank.
- 3
Slowly lower your right hip toward the floor without touching it.
- 4
Press back up through your right hand and obliques to return to the side plank position.
- 5
Complete all reps on the right side, then switch to the left.
Notes
Keep the top arm reaching tall throughout the movement. The combination of the arm reach and the hip dip creates a significant oblique challenge — move with control.
Muscles worked
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