Plank with Hip Dip

A side plank variation where the lower hip dips toward the floor and returns to level, targeting the obliques and lateral core stabilizers.

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.
3. Press into your forearm and raise your hips, creating a straight line from head to heels.
4. Hold this elevated position briefly, maintaining core engagement.
5. Lower your hips toward the floor in a dipping motion without letting them touch completely.
6. Drive your hips back up to the starting position, keeping your body straight.
7. Continue dipping and raising for the prescribed number of repetitions.
8. Complete all repetitions on one side, then switch to the other side.

Tips

• Keep your body in a straight line throughout; avoid rotating forward or backward.
• The dipping motion should be controlled and smooth, not jerky or bouncy.
• Focus on using your obliques and lateral core to lift your hips back up.
• Maintain alignment through your shoulders, hips, and ankles throughout the movement.
• Breathe steadily; exhale as you raise your hips and inhale as you lower.
• This exercise effectively targets the lateral core and obliques.
• For added difficulty, increase the range of the dip or hold the top position longer.