Side Plank Hip Raise

Also known as: Side Plank Hip Dips, Side Plank Dips, Oblique Hip Dips

StrengthCoreBalance

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Body Part: Abs

Description

From a forearm side plank, lower the hips toward the floor and raise them back into a straight line with the torso and legs. Keep the upper hand behind the head and the feet stacked. This repeated hip lift works the obliques while the supporting shoulder and side of the trunk maintain stability.

How to Perform

Lie on your side with feet stacked, elbow under the shoulder and the upper hand behind your head.
Lift your hips into a side plank so your body forms a straight line from your head to your ankles. Keep your neck neutral and brace your abdominal muscles.
Lower your hips slowly toward the floor without letting your shoulder collapse or your torso rotate forward or backward.
Raise your hips back to the straight side plank position by squeezing the muscles along the side of your waist and your glutes.
Continue for the planned number of repetitions while keeping your elbow under your shoulder and your hips stacked.
Switch sides and repeat with the same controlled movement.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Press the whole forearm into the floor for support.
Stack your feet to keep a compact base of support.
Rest the upper hand lightly behind the head.
Keep your neck neutral and look ahead.
Use the same number of repetitions on both sides.

Common Mistakes

Letting the hips drift backward or forward instead of staying in one straight line with the shoulders and feet.
Rotating the chest toward the floor or ceiling instead of keeping the torso stacked sideways.
Letting the supporting elbow move away from directly under the shoulder.
Using momentum to bounce the hips instead of moving slowly through the full range.
Holding the breath and losing abdominal tension during the lift.
Shortening the range by barely lowering or raising the hips.