Side Plank Dip
About This Exercise
A floor based core exercise that targets the transverse abdominis and obliques.
How to Perform
- 1
Setup
Lie on your side with your legs extended and stacked. Place your bottom elbow directly under your shoulder with your forearm on the ground perpendicular to your body.
- 2
Lift to Side Plank
Press through your forearm to lift your hips off the ground, creating a straight line from your head to your feet. Place your top hand on your hip or extend it toward the ceiling.
- 3
Dip Your Hips
Slowly lower your hips toward the floor in a controlled manner. Do not let them touch the ground - stop just before making contact.
- 4
Lift Back Up
Engage your obliques and press through your forearm to lift your hips back to the starting side plank position. Repeat for the designated reps, then switch sides.
Form Tips
- •Keep your body in a straight line at the top of each rep
- •Control the dip - do not drop your hips quickly
- •Stack your hips and keep them perpendicular to the floor
- •Press your bottom shoulder away from your ear
Common Mistakes to Avoid
- •Letting the hips rotate forward or backward
- •Dropping the hips too fast without control
- •Not lifting the hips high enough at the top
- •Placing the elbow too far from directly under the shoulder
Primary Muscles
Secondary Muscles
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