How to do the Side Plank Dips
Primary: Obliques · also works Core, Glutes.
Side plank dips are a challenging exercise primarily targeting the obliques. This core exercise additionally engages the abs and glutes, enhancing overall core stability. Performing this movement improves side-to-side hip movement and strengthens your torso. Typically used in strength training routines, side plank dips are effective in leveling up core workouts with minimal equipment. The exercise is performed in a static position, requiring you to hold your body in a straight line, eliminating any undue strain. They help in developing a strong core, beneficial for various movements and activities.
Step by step
- 1
Begin by lying on your side, with legs extended and feet stacked on top of each other.
- 2
Place your lower elbow directly beneath your shoulder and elevate your hips to form a straight line from head to feet.
- 3
Slowly dip your hips towards the floor and then return to the starting position.
- 4
Repeat for the recommended number of repetitions before switching sides.
Coaching cues
- Keep your hips and shoulders square throughout the movement to maintain balance.
- Engage your core and glutes to stabilize the position.
- Avoid letting your hips sag too low to prevent strain on the lower back.
Sets, reps and where it fits
Muscle
3–4 × 10–15
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15
rest 45–60 s
Side Plank Dips alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Side Plank Dips work?
Primary: Obliques. Secondary: Obliques, Core, Glutes
How many sets and reps of Side Plank Dips should I do?
For muscle: 3–4 sets of 10–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Side Plank Dips?
Same movement pattern, different equipment: Bicycle Crunch, Plank Shoulder Tap, Russian Twist, Side Plank, Alternate Oblique Crunch, Bent-Knee Drive to Shoulder (From Back Position).
Is the Side Plank Dips good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.