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Side Plank Hip Dips

IntermediateStrengthTier T2

Add dynamic movement to your side plank by lowering and lifting your hips. Builds lateral core endurance and strength.

Targets: Thoracic Spine, Lumbar Spine
Muscles: Obliques

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

No equipment? Try: Mat for comfort

Dosage

3

Sets

10

Reps / Time

60 sec

Rest

2 seconds down, 2 seconds up

Tempo

Step-by-Step Guide

Set up

  • Get into a side plank position (full or knees)
  • Elbow under shoulder, body in straight line
  • This is your top position

  1. No image for this step. Follow the written instruction.

    Step 1 of 5

    Slowly lower your hips toward the floor

  2. No image for this step. Follow the written instruction.

    Step 2 of 5

    Stop just before touching

  3. No image for this step. Follow the written instruction.

    Step 3 of 5

    Squeeze your obliques and lift hips back up

  4. No image for this step. Follow the written instruction.

    Step 4 of 5

    Return to straight line position

  5. No image for this step. Follow the written instruction.

    Step 5 of 5

    Complete all reps before switching sides

Breathing

  • Exhale as you lift
  • Inhale as you lower

Form Cues

  • Control the descent
  • Don't let hips touch floor
  • Squeeze side abs on the way up
  • Keep shoulders stacked

Common Mistakes to Avoid

  • Going too fast
  • Letting hips touch floor
  • Rotating body
  • Not getting back to full extension

Safety Information

Stop if shoulder or back pain occurs.

Progressions

Add weight on top hip or slow down tempo

Regressions

Do from knees or reduce reps

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.