How to do a proper Side Plank Hip Dip
Step 1: To Begin your side plank hip dip set up in a side plank with the shoulder over the wrist, feet stacked or staggered (shown below) and lower oblique engaged to stay lifted.
TIP: Do not let your elbow get way out beyond your shoulder (keep it at a 90° bend) or you will place more strain on your shoulder. By keeping the elbow “stacked” under the shoulder, you allow your back and lat to help support your weight.
Step 2: While keeping your body completely straight, let your hips drop a few inches without hinging them backward and then back up to complete a side plank.
Step 3: Squeeze the lower oblique to lift you up past the neutral starting point into and arched position. Notice the intense crunch of the lower side abs. To help, inhale when you dip and exhale when you lift.
Repeat making sure your body doesn’t collapse forward and your chest doesn’t rotate toward the ground. Your top arm can be raised toward the ceiling or on your hip. Choose a method with which you are more comfortable with.
When doing a side plank hip dip remember to:
- keep your feet stacked ontop of one another
- lift hips away from the mat
- use your oblique to lift your body
- keep your head in line with your spine
- if lifting your opposite arm, keep it long and strong
- let your hips sink toward the mat
- put your head down
- put any weight into your wrist on the mat
Disclaimer: The content including text, graphics and images, are for informational purposes only. The content of this blog is not intended to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have. Do not disregard professional medical advice. Not all exercises are suitable for everyone.