Side plank hip dips are a fantastic exercise for improving core strength, stability, and overall functional fitness. Whether you’re a fitness enthusiast wanting to spice up your workout routine or a beginner looking to build a strong foundation, this move is worth incorporating into your regimen.
Below, we’ll explore the benefits of the side plank hip dip, the step-by-step process to perform it correctly, variations to match all fitness levels, and some tips to avoid common mistakes.
What Are Side Plank Hip Dips?
Side plank hip dips combine the stability of a side plank with the dynamic motion of a hip dip. This move primarily targets the obliques (muscles along the sides of your abdomen) while engaging your glutes, shoulders, and overall core for stability.
Unlike static planks, the dipping motion adds an extra layer of challenge, pushing your muscles to work harder to control movement and maintain balance.
Key Benefits of Side Plank Hip Dips
Side plank hip dips offer a range of benefits that make them not just effective but also versatile. Here’s why they deserve a spot in your workout:
- Strengthen the Obliques
The side plank hip dip emphasizes the obliques, helping sculpt and define your waistline.
- Improve Core Stability
The dynamic movement in this exercise teaches your core how to brace and stabilize through motion. This is particularly valuable for athletes or those engaged in active lifestyles.
- Enhance Balance and Coordination
Holding a side plank while dipping your hips challenges your balance and coordination, forcing various muscle groups to engage and work in harmony.
- Low Equipment Requirement
All you need to perform a side plank hip dip is a comfortable surface, such as a yoga mat, making it ideal for home or on-the-go workouts.
- Build Shoulder and Glute Strength
Your shoulder stabilizers and glutes are actively engaged throughout the move, making this a full-body effort.
How to Perform Side Plank Hip Dips Step by Step
Follow these simple instructions to master the side plank hip dip with proper form:
- Set Up the Side Plank
- Lay down on your side, stacking your feet on top of each other or staggering them for more stability.
- Place your elbow directly beneath your shoulder, forming a 90-degree angle.
- Engage your core and lift your hips off the ground, creating a straight line from your head to your heels.
- Dip the Hips
- Slowly lower your hips towards the floor, keeping your core braced. Avoid touching the floor with your hip for maximum resistance.
- Once your hip is just above the ground, raise it back up to the starting side plank position.
- Focus on Control
- Perform the movement slowly and with control to engage the obliques fully.
- Reps and Sets
- Aim for 10-12 dips per side, performing 2-3 sets.
- Switch Sides
- When you’ve completed one side, switch to the other and repeat.
Common Mistakes to Avoid
Make sure to steer clear of these form issues to maximize the benefits of the exercise and avoid injury:
- Hips Sagging
Keep your hips elevated to avoid losing tension in your core.
- Shoulder Misalignment
Make sure your supporting elbow is directly under your shoulder to prevent excess strain.
- Rushing the Movement
Perform each dip slowly to maximize engagement and control.
Variations and Modifications
Whether you’re a beginner or looking for more advanced options, there’s a variation of the side plank hip dip for you:
- Modified Side Plank Hip Dip (Beginner)
Perform the exercise with your lower knee resting on the ground for extra support.
- Weighted Side Plank Hip Dip
Advance the challenge by holding a dumbbell or weighted plate on your top hip.
- Elevated Side Plank Hip Dip
Place your feet on a raised surface, like a bench, to increase range of movement and difficulty.
Integrate Side Plank Hip Dips Into Your Routine
For best results, include side plank hip dips as part of your functional core training or full-body workout regimen. Pair them with other core exercises like Russian twists, traditional planks, or mountain climbers for an effective circuit.
Final Thoughts
If you’re looking to build a stronger core, sculpt your obliques, and improve your overall stability, the side plank hip dip is a go-to exercise. Easy to perform and requiring no equipment, it’s a convenient option for at-home or gym workouts.
Start incorporating it into your fitness regimen, and you’ll notice the difference in your core strength and functional fitness in no time. Happy dipping!
