Which muscles does the side plank hip dip work?

The side plank hip dip mainly works your obliques. It also involves your abs.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the side plank hip dip in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Side Plank Hip Dip: how to do it and muscles worked

The side plank hip dip mainly works your obliques, with help from your abs. You need bodyweight (no equipment).

Muscles worked

Main

Obliques

Helping

How to do the side plank hip dip

1
Lie on your side and prop yourself up on your forearm, with your elbow under your shoulder and your legs stacked. Lift your hips into a side plank.
2
Lower your hips toward the floor in a slow dip, then lift them back up above the straight line using your side core. Keep your body in a straight line from the side view.
3
Move slowly for 10 to 15 reps per side, breathing out as you lift. Keep your top hand on your hip or reach it overhead.

Form tip: Do not let your body roll forward or backward. Squeeze your side abs to lift, and use your knees on the floor if full side plank is too hard.

Common questions

Which muscles does the side plank hip dip work?: The side plank hip dip mainly works your obliques. It also involves your abs.
What equipment do I need for the side plank hip dip?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the side plank hip dip in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More obliques exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.