Side Plank with Hip Dip
Obliques, lateral core strength, hip stability
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
- 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
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Side Plank with Hip Dip?
The minimum effective dose for Side Plank with Hip Dip is 30s. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Side Plank with Hip Dip target?
It targets obliques, lateral core strength, hip stability. Done daily at its 30s dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Side Plank with Hip Dip worth doing if I only have a minute?
Yes. 30s is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of bodyweight strength work that still moves the needle, so short sessions done daily compound into real change.
How do I make Side Plank with Hip Dip easier or harder?
To scale it down: Shorter intervals. Dip and drive for 10 seconds. To make it harder: Add top arm reach overhead.
BaselineBody 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.
Free to try
