Side Plank Dips: Muscles Worked, Benefits, Tips, Alternate

The Side plank dips are a brilliant bodyweight exercise that helps you to develop the strength and stability of your core. Your muscles are exercised isometrically. The side plank dip is more of a strength-building exercise, engaging a range of muscles, and can also help to boost your calorie burn.

The Side Plank dips are one of the best abs exercises for strengthening the oblique abdominal muscles, which don’t get worked as much during abs exercises such as crunches. It also targets the back, hips, and leg muscles.

Muscles Worked on Side Plank Dips Exercises

The Side plank Dip position makes an effective component for your workout, as it engages a wide range of major muscle groups.

The primary areas affected are the obliques and back, including the erector spinae and the rectus abdominus, and the transverse abdominus. In addition, the position uses the Serratus Anterior, lateral deltoids, and Trapezius of the upper body, as well as the gluteus maximus and Hip Flexors of the lower body.

Muscles Worked on Side Plank Exercises

How to do Side Plank Dips

The side plank dip is also known as the side plank hip raise exercise that you can do to target the obliques and outer thighs.

Make the lying side hip raise exercise easier by bending your knees and supporting your lower body on the side of your knee instead of the side of your foot. Make the exercise more difficult by holding a weight on your hip.

Side Plank Dips
Execution Technique
  1. Lie on the floor on your left side with your elbow directly beneath your shoulder and legs stacked. Place your free hand on your hip.
  2. Straighten your body and legs. Your feet should be together, and your hip should be resting on the floor.
  3. Brace your abs and lift your hips off the floor until you’re balancing on your forearm and feet and your body forms a diagonal line.
  4. Slowly bring your hips back to the floor. Repeat on your right side.
Tips
  • Do not let your hips or shoulder sag, do not let your body rotate.
  • Keep your core tight, so that your upper body remains stable, maintain your top leg straight.
  • Breathe out as you lift your top leg and squeeze the outer thigh.

Best Alternate of Side Plank Dips

Side Plank with Hip Abduction

The side plank hip abduction is an advanced variation of side plank exercise that you can do to target the obliques and outer thighs.

The hip abductors move the legs away from the body and rotate them at the hip joint so this plays an important role in keeping your knee and hip joints stable.

Side Plank with Hip Abduction
Execution Technique
  1. Lie on the floor, on your left side, side with your elbow directly beneath your shoulder and legs stacked. Place your free hand on your hip.
  2. Straighten your body and legs. Your feet should be together, and your hip should be resting on the floor.
  3. Brace your abs and lift your hips off the floor until you’re balancing on your forearm and feet and your body forms a diagonal line.
  4. Lift your right leg at least 6 inches. Slowly bring your feet back together and lower your hip to the floor. Repeat on your right side.
Tips
  • Do not let your hips or shoulder sag, do not let your body rotate.
  • keep your core tight, so that your upper body remains stable, maintain your top leg straight.
  • Breathe out as you lift your top leg and squeeze the outer thigh.

Tree Side Plank

Side plank poses with tree legs are a more advanced variation of the balancing pose, side plank pose. It combines the benefits of both side plank and tree pose. In this posture, the body forms one straight line, side-on to the ground. It is supported by one hand and the outer edge of one foot. The other leg forms a tree leg shape with the sole pressed into the inner thigh or calf.

Tree Side Plank
Execution Technique
  1. Get in a High side plank position with elbow under your shoulders and legs out straight and stacked.
  2. Lift up into the side plank position and bend your top leg and place your foot flat on the inside of your upper thigh.
  3. Open your top knee up toward the ceiling and squeeze your butt as you drive your foot into your leg and keep your bottom hip up.
  4. Keep your abs pulled in tight and hold this position for as long as you can and then repeat on the left side.
Tips
  • Keep your legs and body straight.
  • Avoid letting your hips sag during the exercise
  • Squeeze your abs and glutes throughout the movement for stability.

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