Exercise library
Core
Side Plank Hip Dip
No equipment needed
- Primary muscle
- Core
- Also works
- Shoulders, Glutes
- Equipment
- Bodyweight
- Movement pattern
- Core
- Role in a program
- Accessory
How to do it
Set up in a side plank on your forearm with feet stacked and body in a straight line. Lower your hips toward the floor under control, then drive them back up past neutral. Complete the reps, keeping the movement smooth, then switch sides.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the core — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Bicycle CrunchBodyweightCore
- CrunchBodyweightCore
- Dead BugBodyweightCore
- Decline Sit-UpBodyweightCore
- Dragon FlagBodyweightCore
- Flutter KickBodyweightCore
No-equipment alternatives
Training at home or on the road — bodyweight options for the core: