Side plank dip

Muscles

• External oblique
• Internal oblique
• Quadratus lumborum
• Spinalis thoracis
• Longissimus thoracis
• Iliocostalis
• Middle deltoid
• Supraspinatus
• Gluteus medius
• Gluteus minimus

Technique

1. Start in a Side plank .
2. Dip down slightly with the hips and push them back up to form a curve with your body.

Form tips

1. Keep your whole body in one plane.
2. Do not let your shoulder shrug ( Shoulder elevation : push it away from you ( Shoulder depression ).
3. Focus more on pushing your hips up than letting them drop down, to engage the side of your body on the bottom.

Similar Exercises

• Side plank knee-to-elbow
• Side plank toe touch
• Side plank leg raise
• Knee-support side plank
• Side body crunch arms down

Equipment

• Ground (hands or body)