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Abs

Side Plank Hip Dip

The Side Plank Hip Dip is a strength exercise with no equipment for your abs. Share of the load in the Zulta muscle model: obliques 42%, gluteus medius 15% and upper abs 13%.

Level: IntermediateEquipment: BodyweightMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Set up in a side plank on the forearm with feet stacked and body in one line.
  2. Place the top hand on the hip.
  3. Lower the hips slowly until they almost touch the floor.
  4. Drive the hips back up past the start line, squeezing the side of the waist.
  5. Finish the reps on one side, then switch.

Tips

  • Keep the movement straight down and up, not forward and back.
  • Pause briefly at the top of each rep.

Common mistakes

  • Letting the hips rest on the floor at the bottom.
  • Rotating the chest toward the floor.
  • Bending at the hips so the body folds.

Muscles worked by the Side Plank Hip Dip

  • Obliques Primary42%
  • Gluteus medius Secondary15%
  • Upper abs Secondary13%
  • Lower abs Secondary8%
  • Serratus anterior Minor6%
  • Spinal erectors (lower back) Stabilizer6%
  • Gluteus maximus Stabilizer6%
  • Quads (rectus femoris) Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

On one side the obliques and quadratus lumborum hold the body up (McGill 2010). Rotating or dipping the hips makes the hold dynamic. Holding the body straight against gravity is anti-extension: rectus abdominis and the obliques brace, with the shoulders, glutes and hip flexors holding the position.

Side Plank Hip Dip alternatives

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Frequently asked questions

What muscles does the Side Plank Hip Dip work?

Mainly the obliques. The gluteus medius, upper abs and lower abs assist.

Is the Side Plank Hip Dip good for beginners?

The Side Plank Hip Dip is rated intermediate. If you are new, learn the Dead Bug first and build up from there.

What is a good alternative to the Side Plank Hip Dip?

For example the Plank Hip Dip, Knee to Elbow Plank and Plank Shoulder Tap. They train mostly the same muscles.

How do you make the Side Plank Hip Dip harder?

Add weight or reps, or move on to the Weighted Plank and Weighted Hollow Body Hold.

Sources

  • McGill 2010, Strength Cond J 32(3):33-46 (core training)

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