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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