Bodyweight Strength · Bodyweight — Strength
Side Plank with Hip Dip
Obliques, lateral core strength, hip stability
Minimum Effective Dose
35s
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.
- Set up in a side plank position
- Lower your bottom hip toward the floor with control
- Drive it back up to full extension
- 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.