Side Plank Hip Dip 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Obliques
Execution
Isolation
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Side Plank Hip Dip is a dynamic core exercise that primarily targets the obliques while also engaging the abs and quads as secondary muscle groups. This exercise is performed using only body weight and involves assuming a side plank position with the body supported by the forearm and side of the foot, creating a straight line from head to heels. From this position, the hips are lowered towards the floor in a controlled manner before being lifted back up to the starting position, providing a challenging workout for the core muscles. The side plank hip dip is an effective exercise for building core strength and stability while also enhancing overall muscular endurance.
How to Perform
Begin by assuming a side lying position, supporting your upper body with your forearm planted firmly on the floor.
Engage your core muscles as you lift your hips off the ground, forming a straight line from your shoulders down to your ankles, maintaining stability throughout your body.
With control, lower your hips towards the floor, aiming to dip them as close as possible without touching. Feel the engagement in your obliques as they work to control the movement.
Return to the starting position by lifting your hips back up, completing one repetition. Perform the desired number of repetitions on both sides to ensure balanced muscle development.
Remember to breathe steadily throughout the exercise, focusing on maintaining proper form and control. Additionally, engage your abs and quads to enhance the effectiveness of the exercise and promote overall stability and strength in your core muscles. This bodyweight exercise requires no additional equipment, making it convenient to incorporate into your workout routine anywhere, anytime.
Tips
Maintain a 90-degree angle between your upper arm and torso to ensure proper form and maximize engagement of the obliques.
Keep your hips from shooting backward as you dip, maintaining tension on the core throughout the movement.
Avoid arching your lower back during the exercise. If this happens, stop the set, rest, and then restart. The focus should be on maintaining tension and a neutral spinal position to maximize the benefits of the exercise.
If you struggle to maintain a neutral spine, consider trying alternative variations such as the wall press heel tap or hip extension, which offer more stability and reduce the lever arm.
Engage your serratus anterior muscles by pressing your elbow into the floor, ensuring you don't sink into your shoulder and risk straining ligaments.
Remember to breathe steadily throughout the exercise. Avoid using breath-holding as a compensation for lack of stability, and focus on maintaining proper form and position without relying solely on respiration.
How Not to Perform
Avoid Excessive Hips Movement: Do not allow your hips to swing too low or too high during the dip. Excessive movement can shift the focus away from the obliques and onto other muscle groups, reducing the effectiveness of the exercise. Keep the movement controlled and within a comfortable range to maintain focus on the obliques.
Don't Collapse Your Shoulders: Avoid collapsing your shoulders or sinking into the supporting arm. This can lead to poor alignment and put unnecessary strain on the shoulder joint, detracting from the targeted engagement of the obliques. Keep your shoulders stacked directly over your supporting elbow to maintain stability and proper form.
Avoid Holding Your Breath: Do not hold your breath while performing the side plank hip dip. Holding your breath can increase tension and reduce the efficiency of oxygen delivery to your muscles, leading to premature fatigue. Focus on breathing steadily and rhythmically throughout the exercise to optimize energy distribution and muscle engagement.
Don't Neglect Core Activation: Avoid neglecting to engage your core muscles throughout the exercise. Failing to activate your core can result in instability and diminish the effectiveness of the movement. Prioritize maintaining a strong core by drawing your navel towards your spine and contracting your abdominal muscles throughout the exercise.
Avoid Leaning Forward or Backward: Do not lean forward or backward during the side plank hip dip. Maintaining a straight line from your head to your heels is crucial for proper alignment and optimal muscle engagement. Keep your body in a straight, neutral position to ensure the obliques are effectively targeted and to prevent unnecessary strain on the spine.
Don't Rush the Movement: Avoid rushing through the exercise or performing it with momentum. Rapid movements can compromise form and reduce the effectiveness of the exercise by shifting the focus away from the obliques. Instead, focus on controlled, deliberate movements, ensuring that each repetition is performed with proper form and full range of motion to maximize muscle recruitment and minimize the risk of injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.