What equipment do you need for the side plank with dips?

The side plank with dips is a bodyweight exercise and needs no equipment.

Core · Dip Bar

Side Plank with Dips

How to do the side plank with dips, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Assume side plank position, then dip hips toward the ground and return to start position, focusing on core engagement.

1Stack your feet and forearm and lift into a side plank, feeling your obliques and shoulder support you
2Dip your hips toward the floor and then drive them back up, feeling the bottom side of your waist engage
3Keep your body in a straight line from head to heels throughout the movement

Don't let your hips sag or rotate; maintain a solid side plank
Avoid shrugging your supporting shoulder toward your ear; keep space between your shoulder and neck
Don't bounce through the dips, control each descent and ascent

The side plank with dips mainly works the obliques, upper abs, and lower abs, with the glutes and front delts assisting.

Kovo programs the side plank with dips for you and tracks it every session.

We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.

Last reviewed April 2026.