FlexSide Plank Hip Dips
Muscles worked
- External Oblique
- Internal Oblique
- Quadratus Lumborum
- Gluteus Medius
- Transverse Abdominis
- Rectus Abdominis
- CategoryCore
- Default target3 sets × 10–15 reps per side
- EquipmentBodyweight
- Movement patternCore
- Training stylesHypertrophy
Technique
Setup
Set up in a side plank on your forearm, elbow directly under your shoulder, feet stacked or staggered and body in a straight line. Rest your top hand on your hip.
Movement
Lower your hips toward the floor in a controlled dip without touching down, then drive them back up just past the starting line by squeezing the obliques on your bottom side. Finish all reps, then switch sides.
Form Tip
Move only straight down and up: keep your hips stacked and your chest facing forward instead of rolling toward the floor.
Increase Difficulty
Pause for 2 seconds at the top of each rep, or lift your top leg.
Decrease Difficulty
Perform from your bottom knee instead of your feet.