Side plank hip dip

From a side plank, lower your hip toward the floor and lift it back up to build oblique strength and endurance.

How to do it

1. 01Set up in a forearm side plank, elbow under your shoulder, body straight from head to heels.
2. 02Lower your hip slowly until it is just above the floor.
3. 03Squeeze your obliques to lift your hip slightly higher than a straight line.
4. 04Repeat smoothly; do all reps on one side, then switch.

Common mistakes

• Dropping the hip — lower slowly with control.
• Twisting as you move — keep your shoulders and hips stacked and move straight up and down.
• Sinking into the shoulder — keep pushing the floor away.

In the Side progression

1. 1Knee side plank
2. 2Side plank
3. 3Side plank hip dip