Bodyweight

Side Plank Dip

Side Plank Dip Exercise improves endurance and stability by targeting abdomen sides and obliques. Helps tone your core with repeated hip dipping and raising, enhancing your strength and stability for a robust torso.

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Side Plank Dip instructions

Step-by-step instructions

1

Lay on your right side with your feet stacked on top of each other.

2

With your right forearm resting on the ground, push your hips upwards into a side plank.

3

Lower your right hip towards the floor, then raise it back up in line with your body.

4

Your body should create a straight line from your head to your feet.

5

Repeat for the desired number of reps and then switch over to the left side.

Lay on your right side with your feet stacked on top of each other.

With your right forearm resting on the ground, push your hips upwards into a side plank.

Lower your right hip towards the floor, then raise it back up in line with your body.

Your body should create a straight line from your head to your feet.

Repeat for the desired number of reps and then switch over to the left side.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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