Modified Side Plank Hip Dip
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Core Training
Stability
Functional Strength
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Bodyweight
Mat (optional)
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Beginner
Overview
The Modified Hip Dip is a dynamic variation of the side plank that targets the obliques and deep core muscles. By incorporating controlled hip dips, this exercise enhances lateral stability and strengthens the muscles responsible for spinal support and balance.
Muscles Worked
PRIMARY:
Obliques
Transverse abdominis
Gluteus medius
SECONDARY:
Quadratus lumborum
Deltoids
Hip abductors
STEP-BY-STEP INSTRUCTIONS
Begin in a modified side plank position: lie on your side with your forearm directly under your shoulder and knees bent at a 90-degree angle.
Stack your knees and hips, keeping your body in a straight line from head to knees.
Engage your core and lift your hips off the ground, forming a straight line from shoulders to knees.
Slowly lower your hips toward the ground without touching it, maintaining control.
Raise your hips back to the starting position, engaging your obliques.
Repeat for the desired number of repetitions, then switch sides.
Benefits
Strengthens the obliques and deep core muscles
Enhances lateral stability and balance
Improves spinal alignment and posture
Provides a low-impact option for core strengthening
COACHING CUES
Keep your hips stacked and lifted
Engage your core to control the movement
Avoid letting your shoulder collapse; press through your forearm
Move slowly and with control during each dip
Notes
The Modified Hip Dip is an effective exercise for building core strength and stability, particularly in the obliques. Its accessible nature makes it suitable for beginners and those seeking to improve their lateral core endurance.