Plank with Hip Dip

About This Exercise

A side-plank-based dynamic drill targeting the obliques. From a side plank position, the hips lower toward the floor (without touching) and drive back up to neutral. Trains lateral oblique anti-collapse capacity through a controlled range. Distinct from Plank (front-plane static isometric), Side Plank (static lateral hold), and Side Plank with Rotation (rotational thread-the-needle).

1Setup

Lie on your side with the forearm directly under the shoulder, elbow at 90 degrees. Stack the feet (or stagger slightly for balance). Lift the hips off the floor into a side plank — body forms a straight line from head to feet. Top arm rests on the side or extended toward the ceiling.

2Execution

From the side plank position, lower the hips slowly toward the floor — stop just before the hip touches. Drive back up to the side plank position by squeezing the bottom-side oblique. Repeat for reps. Complete all reps on one side, then switch.

Pro Tips

• Don't touch the floor at the bottom — the work is in the controlled drop and drive back up
• Keep the body line straight — no piking or sagging at the hips
• Drive from the bottom-side oblique, not the arm or shoulder
• For golfers: builds lateral-chain capacity that supports trunk control during a fast swing