Low Side Plank With Hip Dips Tutorial

• Builds strong obliques and side core
• Improves hip and pelvic stability
• Enhances plank endurance and control
• Trains anti-rotation strength
• Supports better posture and alignment
• Challenges balance and coordination
• No equipment needed, bodyweight only

Start by lying on your side on the floor. Place your bottom elbow directly below your shoulder, forearm resting on the ground and pointing forward. Your shoulder should feel stacked and supported, not shrugged up toward your ear.

Straighten both legs and stack your feet, with the top foot resting directly on the bottom foot. Your body should form a straight line from head to heels. Place your top hand on your hip or extend it toward the ceiling for balance.

Before lifting, gently brace your core as if tightening a belt around your waist. Press your forearm into the floor and engage your glutes. This prepares your body for stable movement.

Setup tip: If balance feels difficult, lightly stagger your feet, placing the top foot just in front of the bottom foot while keeping legs straight.

• Elbow stacked under shoulder
• Body in one straight line
• Move slow and controlled
• Hips lead the movement
• Neck long and relaxed
• Core tight, ribs down

Proper breathing helps you stay stable and controlled during low side plank with hip dips. Before lifting your hips, take a calm inhale through your nose. As you lift into the plank, gently brace your core by tightening your abs as if preparing for a light cough.

As you lower your hips, inhale slowly, keeping your ribs pulled down and your torso steady. When you lift your hips back up, exhale through your mouth while maintaining tension in your abs and glutes. Avoid holding your breath, which can cause unnecessary tension.

A simple rhythm to follow is: inhale on the way down, exhale on the way up. Your brace should stay consistent throughout the set, with about a 6 out of 10 effort. This allows you to move smoothly while protecting your lower back and keeping your hips under control.

Quick Self-Check: You should feel a strong, controlled burn along the side of your waist and deep in your core. Your shoulder should feel stable, not strained, and your hips should move smoothly without swinging.

Good signs:

• Obliques working more than arms
• Steady balance throughout each rep
• Controlled up and down hip movement

Warning signs:

• Sharp pain in shoulder or lower back, stop immediately
• Pinching sensation in the neck

If you feel it mostly in your neck or lower back, reset your brace, slow the movement, and check that your elbow is under your shoulder. You can also reduce range of motion until control improves.

Core Stability Workout

• Low side plank with hip dips, 3 sets of 8 to 12 reps per side
• Dead bug, 3 sets of 10 reps
• High plank shoulder taps, 3 sets of 20 taps
• Glute bridge hold, 3 sets of 30 seconds

Rest 45 to 60 seconds between sets. Focus on quality reps and controlled breathing.

Week 1: Perform 3 sets of 6 to 8 controlled reps per side. Focus on perfect setup, elbow position, and slow hip movement. Rest as needed between sets.

Week 2: Increase to 8 to 10 reps per side. Start reducing rest time slightly and aim for smoother transitions between lowering and lifting.

Week 3: Progress to 10 to 12 reps or add a 2 to 3 second pause at the top of each lift. Maintain strict form.

Week 4: Try a slower tempo or an advanced variation like adding an arm reach. If form breaks down, repeat the previous week until control improves.

Progress by improving control first, then volume. Move to advanced variations only when you can complete all reps without hip swing or shoulder discomfort.