Side Plank Hip Dip

Dynamic oblique strengthener — builds concentric and eccentric lateral core strength through controlled movement

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⚡ Quick Reference

Aspect	Details
Pattern	Lateral Flexion + Anti-Lateral Flexion
Primary Muscles	Obliques, Quadratus Lumborum, Transverse Abdominis
Secondary Muscles	Glute Medius, Shoulders
Equipment	Bodyweight (mat optional)
Difficulty	⭐⭐ Intermediate
Priority	🟡 Recommended

Movement Summary

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🎯 Setup

Starting Position

1. Starting position: Begin in side plank (forearm)
   • Lie on right side, right forearm on floor
2. Forearm placement: Elbow directly under shoulder
3. Leg position: Feet stacked or staggered
4. Hip position: Hips elevated in straight line
   • Shoulders, hips, knees, ankles aligned
5. Free arm: Place on hip or reach to ceiling
6. Engagement: Core braced, ready to move

Equipment Setup

Equipment	Setting	Notes
Exercise Mat	Optional	Cushions elbow/forearm
Mirror	Recommended	Check alignment and range
Timer or Rep Counter	Required	Track sets per side

Setup Cue

"Start in perfect side plank — from there, you'll dip and lift with control"

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🔄 Execution

The Movement

🔧 Starting Position

What's happening: Establishing side plank baseline

1. Get into side plank position
2. Hips elevated, body straight
3. Core engaged, shoulders stable
4. This is your TOP position

Feel: Same as static side plank — obliques engaged

⬇️ Lowering Phase (Hip Dip)

What's happening: Controlled lateral flexion under load

1. Lower hips toward floor — controlled descent
2. Dip hips 4-6 inches (don't touch floor)
3. Maintain forearm/foot position (no shifting)
4. Breathing: Inhale as you lower
5. Tempo: 2 seconds down

Feel: Obliques lengthening eccentrically, stretch at bottom

Critical: Don't collapse — stay controlled throughout

⬆️ Lifting Phase

What's happening: Obliques contract to raise hips

1. Drive hips back up — squeeze obliques hard
2. Return to straight-line position (or slightly higher)
3. Don't use momentum — pure oblique contraction
4. Breathing: Exhale as you lift
5. Tempo: 1-2 seconds up

Feel: Intense oblique contraction, burning sensation

Common error: Using momentum instead of muscle contraction

🔁 Repetition

What's happening: Continuous reps without rest

1. Complete 8-15 reps per side
2. Controlled down, powerful up
3. No rest between reps
4. Switch sides after completing set

When to stop: When form breaks (can't control descent)

Key Cues

Primary Cues

• "Dip with control, lift with power" — emphasizes eccentric control
• "Don't touch the floor — hover and lift" — maintains tension
• "Squeeze your obliques at the top" — peak contraction

Tempo Guide

Goal	Tempo	Reps	Rest
Strength	3-1-1-0	6-8	60-90s
Hypertrophy	2-1-2-0	10-15	45-60s
Endurance	1-0-1-0	15-20+	30-45s

Tempo: Eccentric-Pause-Concentric-Pause

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Obliques	Concentric (lift hips) and eccentric (lower hips) lateral flexion	█████████░ 95%
Quadratus Lumborum	Assists obliques in lateral flexion and stability	█████████░ 85%
Transverse Abdominis	Deep core stability throughout movement	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Glute Medius	Hip stability, prevents hip drop	███████░░░ 70%
Shoulders	Support body weight, scapular stability	███████░░░ 65%
Hip Abductors	Maintain hip alignment	██████░░░░ 60%

Stabilizers

Muscle	Role
Serratus Anterior	Scapular protraction and stability
Erector Spinae	Prevent forward/backward rotation

Muscle Emphasis

Unlike static side plank, this adds DYNAMIC work — obliques contract concentrically to lift and work eccentrically to lower. This builds both strength and hypertrophy better than static holds.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Hips touching floor	Complete descent, relaxation	Loses tension, defeats purpose	Stop 2-4 inches from floor
Using momentum	Bouncing up and down	Removes muscle tension, injury risk	Slow, controlled tempo
Rotating torso	Hips/shoulders rotate during dip	Not pure lateral movement	Keep shoulders stacked
Elbow sliding	Forearm position shifts	Unstable base, shoulder stress	Keep elbow planted under shoulder
Uncontrolled descent	Dropping instead of lowering	No eccentric work, injury risk	2-second controlled lowering

Most Common Error

Using momentum/bouncing — defeats the entire purpose. The controlled eccentric (lowering) is where obliques get strongest. Make every rep deliberate.

Self-Check Checklist

• Starting position is solid side plank
• Hips dip 4-6 inches (not to floor)
• Controlled 2-second lowering
• Powerful but controlled lift
• No torso rotation
• Equal reps both sides

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🔀 Variations

By Difficulty Level

Easier Variations

Variation	Change	Best For
Knees Hip Dip	Bottom knee on floor	Building strength
Small Range Dip	2-3 inch range	Learning movement
Staggered Feet	Top foot in front	More stable base

Standard

Aspect	Details
Position	Forearm plank, feet stacked
Range	4-6 inch hip dip
Reps	10-15 per side

Harder Variations

Variation	Change	Challenge Added
Weighted Hip Dip	Hold weight on hip	Additional resistance
Feet Elevated	Feet on bench	Longer lever, more load
Hand Position	Straight arm instead of forearm	Greater range of motion
Slow Tempo	4s down, 4s up	Max time under tension

Tempo Variations

Standard Tempo

2 seconds down, 1 second up — balanced strength

Eccentric Focus

Tempo	Purpose
4-1-1-0	Max eccentric strength, muscle damage
3-2-1-0	Eccentric emphasis with pause

Power Focus

Tempo	Purpose
2-0-X-0	Controlled down, explosive up

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📊 Programming

Reps & Sets by Goal

Goal	Reps/Side	Sets	Rest	Load
Strength	6-8	3-4	60-90s	Slow tempo or weighted
Hypertrophy	10-15	3-4	45-60s	Bodyweight, controlled
Endurance	15-20+	2-3	30-45s	Faster tempo

Workout Placement

Program Type	Placement	Rationale
Core routine	Middle	After static work, before rotation
Ab day	Primary movement	Main oblique exercise
Full-body	Accessory/finisher	Core burnout
Athletic training	Warm-up or cooldown	Lateral strength prep

Volume Considerations

Hip dips are MORE taxing than static planks. Start with 3 sets of 10 per side. High-volume hip dips can cause next-day oblique soreness.

Progression Scheme

Progressive Overload

1. Master 3x12 per side with bodyweight, controlled tempo
2. Then increase difficulty: weight, tempo, or feet elevated
3. Or increase volume: 3x15-20 per side

Sample Progression

Week	Variation	Reps/Side	Sets	Notes
1-2	Standard	8	3	Learn movement
3-4	Standard	10	3	Build volume
5-6	Standard	12	3	Consistency
7-8	Weighted (5-10lb plate)	8	3	Add resistance

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Side Plank Forearm	Can't do 8 controlled reps
Knees Hip Dip	Building up strength
Standing Oblique Crunch	Complete beginner

Progressions (Harder)

Exercise	When Ready	Link
Weighted Hip Dip	Can do 3x15 bodyweight
Feet Elevated Hip Dip	Can do 3x12 bodyweight
Copenhagen Plank	Advanced lateral strength

Alternatives (Same Goal, Different Movement)

Oblique Strength

Alternative	Type	Equipment
Russian Twist	Rotational	Bodyweight/weight
Pallof Press	Anti-rotation	Cable/band
Oblique Crunch	Flexion + rotation	Bodyweight

Lateral Stability

Alternative	Focus
Suitcase Carry	Loaded anti-lateral flexion
Single Arm Overhead Carry	Overhead stability

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Oblique strain	Re-injury during contraction	Wait until healed, start static plank
Low back pain	Lateral movement can aggravate	Smaller range, slower tempo
Shoulder issues	Weight-bearing stress	Incline variation or standing alternatives
Pregnancy	Prone position, core pressure	Avoid after 1st trimester

Stop Immediately If

• Sharp pain in obliques or side
• Lower back sharp pain (not muscle burn)
• Shoulder instability or pain
• Cannot control descent (form breakdown)

Injury Prevention

Strategy	Implementation
Master static first	Hold 60s side plank before adding dips
Controlled tempo	Never bounce or use momentum
Equal both sides	Don't skip weaker side
Progress gradually	Add 2-3 reps per week max

Most Common Issue

Oblique strain from too much volume too soon — start with 3x8, progress slowly. Soreness is normal; sharp pain is not.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Static stabilization	Minimal movement	🟡 Moderate
Spine	Lateral flexion/extension	15-30° lateral bend	🟡 Moderate
Hip	Static abduction	Minimal	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	90° abduction	Can hold side plank	Use incline variation
Spine	Lateral flexion	Can side bend comfortably	Start with smaller range
Hip	Neutral alignment	Can stand on one leg	Build hip stability first

Joint Health Note

The controlled lateral flexion/extension strengthens the muscles that support the spine in the frontal plane. This is beneficial for spine health when done with proper form and appropriate volume.

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❓ Common Questions

How many reps should I do?

Start with 3 sets of 8-10 reps per side. When you can do 3x12 with perfect form, add difficulty (weight, tempo, or feet elevated) rather than doing 20+ reps.

Should my hips touch the floor?

No. Stop 2-4 inches from the floor to maintain tension. Touching the floor allows rest and removes continuous tension from obliques.

Is this better than static side planks?

Not "better," just different. Static planks build isometric endurance; hip dips build dynamic strength and hypertrophy. Do both — static planks as a base, hip dips for oblique development.

How slow should I go?

Standard tempo: 2 seconds down, 1 second up. For hypertrophy, try 3-4 seconds down. Don't go so slow you lose control.

One side is much weaker — should I do more reps on that side?

No. Do EQUAL reps on both sides. The weaker side will catch up over time with consistent training. If one side fatigues earlier, that's your limiting factor — match reps to the weaker side.

Can I do these every day?

You can, but 3-4x per week is better. Obliques need recovery like any muscle. If doing daily, keep volume low (2 sets of 8) and alternate with static planks.

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📚 Sources

Biomechanics & Muscle Activation:

• McGill, S. (2010). Core Training: Evidence Translating to Better Performance — Tier A
• Ekstrom, R.A. et al. (2007). Electromyographic Analysis of Core Exercises — Tier A
• Journal of Strength & Conditioning Research — Tier A

Programming:

• NSCA Essentials of Strength Training — Tier A
• Strength & Conditioning Journal — Tier A

Technique:

• American Council on Exercise — ACE — Tier B
• ExRx.net Exercise Analysis — Tier C

Safety:

• McGill, S. (2015). Back Mechanic — Tier A
• Physical Therapy Journal — Tier A

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For Mo

When to recommend this exercise:

• User can hold static side plank for 45-60s
• User wants oblique hypertrophy/definition
• User needs dynamic lateral core strength (athletes)
• User wants progression from static planks

Who should NOT do this exercise:

• Cannot hold static side plank 30s → Start with Side Plank Forearm
• Acute oblique strain → Wait for healing
• Shoulder injury preventing weight-bearing → Use Pallof Press or Russian Twist

Key coaching cues to emphasize:

1. "Control the descent — 2 full seconds down"
2. "Don't touch the floor — hover and lift"
3. "Squeeze obliques hard at the top"
4. "No bouncing — pure muscle contraction"

Common issues to watch for in user feedback:

• "I'm bouncing up and down" → Slow down tempo, reduce reps, focus on control
• "My obliques are super sore the next day" → Normal for first few sessions, reduce volume if excessive
• "I can't control the descent" → Regress to static side plank until stronger
• "My shoulder hurts" → Check forearm position (elbow under shoulder), may need incline variation

Programming guidance:

• Pair with: Front plank, anti-rotation work, full ab routine
• Frequency: 3-4x/week (obliques recover faster than larger muscles)
• Place at: Middle of core work, after static planks
• Volume: Start 3x8-10, progress to 3x12-15

Progression signals:

• Ready to progress when: 3x12 per side with perfect tempo and form
• Regress if: Cannot control descent, form breaks down
• Consider variation if: 3x15+ is easy → add weight or elevate feet

Red flags:

• Sharp oblique pain (not burn) → stop, assess for strain
• Uncontrolled drops → too difficult, regress
• Lower back pain → likely compensating with QL, form check

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Last updated: December 2024