Plank Hip Dips

A side plank variation where hips are dipped toward the floor and raised back up, targeting the obliques and lateral core muscles.

Instructions

1. Lie on your side on the floor with your forearm on the ground, elbow directly beneath your shoulder.
2. Stack your feet or stagger them for stability, and engage your core.
3. Raise your hips up, creating a straight line from head to heels in a side plank position.
4. Lower your hips toward the floor in a controlled dipping motion, but don’t let them touch completely.
5. Raise your hips back to the starting side plank position.
6. Continue dipping and raising for the prescribed number of repetitions.
7. Complete all repetitions on one side, then switch to the other side.

Tips

• Keep your body in a straight line throughout the movement; avoid rotating or twisting.
• The dipping motion should be controlled and smooth, not jerky.
• Ensure your core is engaged throughout to support your spine and prevent sagging.
• Focus on using your obliques and lateral core to perform the movement, not momentum.
• Breathe steadily throughout; exhale during the lift and inhale during the dip.
• Maintain alignment through your shoulders, hips, and feet.
• This exercise effectively targets the often-neglected lateral core and obliques.