Side Plank Hip Dip

Q: What muscles does Side Plank Hip Dip work?

Side Plank Hip Dip primarily trains Abs, Shoulders and Glutes. LIFTAG tags each set to those muscle groups so weekly volume and body-part splits stay honest.

Q: Which gym machines can I use for Side Plank Hip Dip?

Side Plank Hip Dip is mapped to Functional Zone (Bodyweight & Core) in the LIFTAG catalog. At a partner gym the tag on those machines opens this exercise with setup notes ready to log.

Isolation · Weight × reps · Time

Maintain a long body line, lower the pelvis a controlled distance toward the floor, then drive it upward until the trunk and legs align again. The hip dip adds dynamic lateral flexion and hip control to the isometric demands on the obliques, quadratus lumborum, gluteal muscles, and shoulder girdle. Use the lower knee on the floor to regress, keep the range smooth rather than deep, and stop if the shoulder or lower back becomes uncomfortable.

IN THE APP

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Scan the machine's QR tag and this exercise opens ready to log: sets, rest timer, PRs, and your whole progression for Side Plank Hip Dip.

FOUND ON THESE MACHINES

Functional Zone (Bodyweight & Core)

HOW TO DO SIDE PLANK HIP DIP

Set up in a side plank on the forearm with the elbow beneath the shoulder and feet stacked or staggered.
Keep the chest facing forward and avoid rolling onto the supporting shoulder.

FREQUENTLY ASKED QUESTIONS

How do I log Side Plank Hip Dip in LIFTAG?

Open Side Plank Hip Dip in LIFTAG, or tap the NFC tag / scan the QR code on the machine at a partner gym. Log each working set as weight × reps · time. The rest timer starts after you save the set, and PRs plus estimated 1RM update automatically.

What muscles does Side Plank Hip Dip work?

Which gym machines can I use for Side Plank Hip Dip?