All exercises
Side Plank – hip dips
Side Plank – hip dips adds controlled motion to a stable base, training strength plus coordination. Keep the dips small and smooth to avoid twisting out of position.
Instructions
Start in a side plank position with the elbow under the shoulder and body in a straight line. Lower the hips toward the floor in a controlled manner without resting on the ground. Lift the hips back up by engaging the obliques and core. Repeat the movement smoothly while maintaining alignment.
Avoid Common Mistakes
• dropping the hips too fast
• rotating the torso forward or backward
• shrugging the supporting shoulder
• losing straight body alignment
Variations
• with smaller range of motion
• slower controlled tempo
• with top arm reach
• with knees bent
• alternating sides
Type:
strength
Exercise mode:
concentric
Difficulty:
intermediate
Equipment:
mat, none