Side Plank Hip Lifts

Exercise Information

  • Alternative Names: Side plank dips, side plank hip dips
  • Type: Strength, bodyweight
  • Experience Level: Beginner
  • Equipment: None
  • Muscles Targeted: Abs, shoulders, obliques
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 10-15 reps per set on each side
  • Variations:
  • Alternative:

The side plank hip lift, also called the side plank dip, is similar to the traditional version except that you need to dip and then lift your hips. It is an ideal exercise for those who want to stabilize their shoulder and hips. By working your lower abdominal muscles, the exercise helps tighten your core and shrink the waistline.

Side Plank Hip Lifts Exercise Information

  • Alternative Names: Side plank dips, side plank hip dips
  • Type: Strength, bodyweight
  • Experience Level: Beginner
  • Equipment: None
  • Muscles Targeted: Abs, shoulders, obliques
  • Mechanics: Compound
  • Average Number of Sets: 3-4 with 10-15 reps per set on each side
  • Variations:
  • Alternative:

How to do Side Plank Hip Lifts

Start the exercise by lying in the standard side plank position so that your resting elbow is under the shoulder and your shoulder is in line with the feet. Lower your hip without making contact with the floor and then bring it up to the original side plank position. Do the desired number of sets and then perform it on the other side.

Side Plank Hip Lifts

Side Plank Dips Tips

  • Perform as many repetitions as possible and make sure that each set lasts for 30-60 seconds when you are ready to progress.
  • If the exercise is difficult for you, then you may perform an easier variation by keeping your knees bent on the floor with your feet stacked.

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