Bodyweight Strength · Bodyweight — Strength
Side Plank with Hip Dip
Obliques, lateral core strength, hip stability
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
Why it works
Adding the hip dip to a side plank converts a static hold into a dynamic strengthening exercise. The controlled lowering and driving builds oblique strength through a full range of motion.
How to do it
Lower hip, then drive it back up.
Controlled dip, not a collapse. Drive-up stalls, rest and switch sides. Your weaker side sets the standard for the set.
- Get into a side plank with your elbow under your shoulder, hips lifted
- Lower your bottom hip toward the floor with control
- Drive the hip back up. When the drive stalls, rest and switch sides
- When you can't control the dip or drive, rest and switch
Variants
Easier
Shorter intervals. Dip and drive for 10 seconds.
Same movement, timed bursts.
Harder
Add top arm reach overhead.
Dip, drive, and reach. More oblique demand.
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Baseline builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Launching May 2026 · Free to try
