Side Plank Dips: Video Tutorial & Exercise Guide
| Workout | Side Plank Dips |
| Primary Muscle Group | Obliques |
| Secondary Muscle Group | Shoulders |
| Equipment Required | Bodyweight |
| Force Type | N/A |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Side Plank Dips: Video Tutorial & Exercise Guide
Secondary Muscles Group
Side Plank Dips: Step-by-Step Guide
- Step 1: Start in a side plank position, resting on your forearm. Your elbow should be directly beneath your shoulder, and your legs stacked one on top of the other. Engage your core and keep your body in a straight line from head to heels.
- Step 2: Place your top hand on your hip or extend it overhead for balance. This is your starting position.
- Step 3: Lower your hips toward the floor in a controlled manner without letting them touch the ground. Engage your obliques as you perform the dip.
- Step 4: Raise your hips back to the starting position by engaging your oblique muscles. Focus on keeping your body straight and hips aligned.
- Step 5: Repeat for the desired number of reps, then switch sides and perform the exercise on the opposite side.
Side Plank Dips: Overview
Side Plank Dips are a core-strengthening exercise that primarily targets the obliques while also engaging the hips, shoulders, and glutes. This movement helps improve core stability and overall balance by challenging your body to maintain a stable position during the dips.
The dipping motion increases the intensity of the traditional side plank, making it an effective exercise for building strength in the obliques and other muscles that support the core. Side Plank Dips are perfect for anyone looking to enhance core stability, improve posture, and build stronger obliques.
Side Plank Dips: Benefits
Side Plank Dips primarily target the obliques, helping to strengthen and tone the muscles on the sides of your core. This exercise also engages the shoulders, glutes, and hips, making it a great full-body movement for improving overall stability and balance.
The dipping motion adds an extra challenge to the traditional side plank, increasing the intensity and engagement of the obliques and other stabilizing muscles. Side Plank Dips are also effective for improving posture and reducing the risk of lower back injuries by strengthening the muscles that support the spine.
Additionally, this exercise improves core endurance, making it ideal for athletes and fitness enthusiasts looking to build a strong, stable core.
Side Plank Dips: Pro Tips & Advanced Techniques
Focus on keeping your body in a straight line throughout the movement, avoiding any sagging in your hips. Engage your core and obliques to control both the lowering and raising phases of the dip. For an added challenge, try holding the dip at the bottom for a second before returning to the starting position or perform the exercise with your feet elevated. Ready to strengthen your core? Let’s dip!
Side Plank Dips: Progression Plan
Beginner
Intermediate
Advanced
Side Plank Dips: Frequently Asked Questions (FAQs)
What muscles do Side Plank Dips target?
+This exercise primarily targets the obliques, while also engaging the shoulders, glutes, hips, and core stabilizing muscles.
Is the Side Plank Dip suitable for beginners?
+Yes, beginners can perform this exercise by keeping their knees on the ground for added support. Focus on mastering the side plank position before adding the dipping motion.
How can I make Side Plank Dips more challenging?
+To increase the difficulty, elevate your feet on a bench or step, hold a weight in your top hand, or add a resistance band around your hips. You can also slow down the movement to increase time under tension.
How often should I include Side Plank Dips in my routine?
+Include this exercise 2-3 times per week as part of your core or full-body workout. It pairs well with other core exercises like planks and leg raises for a complete core routine.
What common mistakes should I avoid?
+Avoid letting your hips sag during the movement. Focus on keeping your body straight and using your obliques to control the dipping motion. Keep your shoulders stacked directly over your elbow to avoid shoulder strain.
