Step by step instructions, muscle activation and variants for the Side Plank Hip Dip.
A unilateral core stability exercise performed from a side plank position in which the hips are repeatedly dipped toward the floor and raised back to alignment. The dynamic hip movement challenges the obliques, deep lateral core, and hip abductors to a greater degree than a static side plank hold.
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The Side Plank Hip Dip is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.