Side plank hip dip

Coreintermediaterepsmat (optional)

From a forearm side plank with the body straight, the bottom hip lowers to just above the floor and then lifts back up slightly past the straight line, repeated for reps on each side.

How to do it

1. Start in a side plank on the right side: right forearm flat on the floor pointing forward with the elbow directly under the right shoulder; legs straight and stacked (left foot on top of the right); hips lifted so the body is one straight line from head to feet; left hand on the left hip, chest facing forward.
2. Keeping the body rigid, lower the hips toward the floor until the right hip is 3-5 cm above it, without touching down.
3. Use the obliques to lift the hips back up through the straight line and slightly above it, so the body forms a gentle arch toward the ceiling.
4. Repeat the dip for reps; the forearm and feet stay planted and the chest does not rotate toward the floor. Then repeat on the left side.

Muscles worked

addominali, glutei, deltoidi, lombari, obliqui