Side Plank Dips

How to do it

Prop yourself up on one forearm, stacking your feet so your body forms a straight, diagonal line. Lower your bottom hip until it lightly taps the floor, then aggressively contract the obliques to lift the hip back up to the starting position (or slightly higher).

The coaching cue

"Imagine a heavy cable pulling your top hip directly to the ceiling."

What changes inside an AMRAP

Do not let the top shoulder roll forward toward the floor. Keep the chest completely open to keep the tension locked entirely on the obliques.

Common mistakes

• Bouncing the hip off the floor to start the next rep.
• Rolling the chest toward the mat as the hip lowers.

Workouts that use side plank dips

• The Sidewinder

  5 minute AMRAP — 10 Side Plank Dips (Left), 10 Side Plank Dips (Right)

• The Anchor

  10 minute AMRAP — 10 Side Plank Dips (L), 10 Side Plank Dips (R), 20 Air Squats

• The Pillar

  15 minute AMRAP — 10 Side Plank Dips (L), 10 Side Plank Dips (R), 20 Air Squats

Run one with your friends

Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.