Exercise library / Core
Side plank hip dips
Core · Bodyweight
Sets, reps and RIR
Sets3 to 5
Reps6 to 15
RIR1 to 2
Load is fixed, so progress by adding reps first, then by slowing the lowering phase, then by adding weight.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Obliques.
Secondary: Abductors.
What it is called elsewhere
- Norsk Sideplanke med hofteløft
- Svenska Sidoplankan med höftsänkning
- Dansk Sideplanke med hoftesænkning
- Deutsch Seitstütz mit Hüftheben
- Español Plancha lateral con descenso de cadera
- Italiano Plank laterale con sollevamento del bacino
- Português Prancha lateral com elevação de quadril
- Русский Боковая планка с подъёмом таза
- Français Planche latérale avec abaissements de hanche
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athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.