Dips Side-Plank
The Dips Side-Plank mainly works the core, with help from the hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Optional Equipment
Dips Side-Plank Muscles Worked
Primary
Obliques
Secondary
Deep Core (transverse abdominis); Abdominals (rectus abdominis); Hip Abductor (gluteus medius)
How to do the Dips Side-Plank
Positioning
Start by lying on your side on a mat, stacking your legs and feet.
Prop your upper body up by placing your forearm directly beneath your shoulder. The elbow should be firmly planted, forming a 90-degree angle.
Bend your bottom knee to add stability, while keeping your top leg fully extended. Alternatively, for a more challenging variation, both legs can remain fully extended.
Movement
Engaging your obliques, lift your hips off the floor until your body forms a straight line from your head to your feet (or knees, if using a modified stance).
In a controlled motion, lower your hips nearly to the mat without resting fully on it.
Immediately push your hips back up, focusing on contracting the obliques on the side facing the floor.
Keep your core braced throughout the set to maintain proper alignment and avoid arching your back.
Dips Side-Plank FAQs
What muscles does the Dips Side-Plank work?
The Dips Side-Plank mainly works the core, with help from the hip abductors (outer thighs). The main muscles are the obliques.
What equipment do you need for the Dips Side-Plank?
None. The Dips Side-Plank is a bodyweight exercise, so you can do it anywhere.
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