Skip to content
Weight Loss Made Practical » Exercise » Bosu Side Plank Hip Dips: How To, Muscles,…

Bosu Side Plank Hip Dips: How To, Muscles,…

There are many different ways to improve your current exercise routine. What about doing Bosu side plank hip dips, what will the effects be?

Bosu side plank hip dips are a variation of the exercise with the same name where you do the exercise with a Bosu Ball under your elbow and/or feet. A Bosu Ball can be described as the top of a stability ball attached to a flat surface.

The main benefit of using a Bosu Ball instead of the floor is that your oblique and outer thigh muscles can go through a larger range of motion. This is generally beneficial for muscle growth.

Additionally, you get a tiny bit more ab muscle engagement to keep your back straight. If you put the Bosu Ball under your elbow you also get a tiny bit of extra chest and shoulder muscle engagement.

Bosu side plank hip dips are typically more effective than the floor version but not to the extent that you need to get this piece of equipment no matter what.

Additionally, if you are more experienced in core and outer thigh training, you may need to use extra weights to make this exercise challenging enough.

Whether you should Bosu side plank hip dips or alternatives to your routine ultimately depends on things like your personal situation, personal preference, and training goals.

How to do a Bosu side plank hip dip

For Bosu side plank hip dips you put a good Bosu Ball or two with the flat surface(s) on the ground. After that, to do a Bosu side plank hip dip take the following steps:

  1. Put the Bosu Ball with the flat part on the ground on a steady surface. Sit in front of it with one side towards the ball and the elbow of that side one the ball. The upper arm is vertical to support your upper body.
  2. Walk away from your upper body with your feet until you can put your body in a straight side plank.
  3. Move your hips as far down as comfortable.
  4. Move your hips as far up as comfortable.
  5. Return your body into the position of step 2 in a controlled motion.
  6. Repeat the same number of repetitions while leaning on your other arm.
How to do a Bosu side plank hip dip

Keep your movements slow and controlled to make your muscles really work hard. Don’t forget to do the same number of repetitions with the other side to avoid muscle imbalances.

You can also put the Bosu Ball under your feet. This will focus slightly more on your oblique and outer thigh muscles and slightly less on your chest and shoulder muscles.

Additionally, if this exercise is currently too hard for you, you can start with side plank progressions like knee side planks and work up from there.

On the other hand, to make Bosu side plank hip dips harder you can hold some type of weight like a dumbbell, a heavy backpack, a kettlebell, etc. on your hips.

Bosu side plank hip dips muscles worked

Both variations of Bosu side plank hip dips mainly work your oblique and outer thigh muscles. Additionally, your ab, shoulder, and chest muscles will have to work a small amount too.

Compared to side plank dips you engage your ab muscles a tiny amount more. With the Bosu Ball under your elbow, your chest and shoulder muscles get worked a little more too.

The main benefit of adding a Bosu Ball to this exercise comes from the ability to go through a larger range of motion with your hips. This is generally beneficial for muscle growth.

The way you build muscle in places like your obliques and outer thighs is by engaging these muscles so that they get damaged enough.

This may sound counterintuitive but this damaging makes it so your body repairs these muscles, and adds a bit more to be better prepared to exert similar efforts in the future.

If you stick to exercises with the same weight, as your muscles become stronger this same effort may not damage your muscles enough to promote extra muscle growth.

By adding extra resistance to exercises like Bosu side plank hip dips and gradually increasing this resistance you are better able to damage the muscles in a shorter amount of time.

If you don’t overdo it, give your body enough nutrients, and give your muscles enough rest this can in turn lead to faster and more oblique and outer thigh muscle gain.

Benefits of Bosu side plank hip dips

Some people question how useful this exercise can be but adding Bosu side plank hip dips to your routine can offer you some amazing benefits. Some of the most important ones include:

  1. Stronger muscles: Bosu side plank hip dips are a type of resistance training that can help you strengthen your oblique and outer thigh muscles.
  2. Can help with losing weight: Doing Bosu side plank hip dips likely requires more energy than your regular daily activities. Extra muscle mass also helps with burning more calories. Both of these aspects can help with, but are no guarantee for, weight loss. Keep in mind that there are better exercise choices if weight loss is your goal.
  3. Improves mood: Exercise like Bosu side plank hip dips promotes the release of substances that help you feel good.
  4. Balance & coordination: Balance & coordination are fitness skills that can be improved by challenging them. Bosu side plank hip dips can help you with this to some extent
  5. Improves sleep: Exercise like Bosu side plank hip dips can improve the quality and duration of your sleep which in turn offers many important benefits.
  6. Slows down aging: Bosu side plank hip dips won’t influence how many days have passed since you were born. However, exercise can slow down the progress of certain aging markers that are correlated with negative health effects.
  7. May reduce or prevent back pain: Core strengthening exercises like Bosu side plank hip dips can reduce or prevent back pain (1, 2). If you currently have back pain you do want to be careful and talk to an expert before implementing this exercise.

While inevitably many workouts are better for some of these benefits than Bosu side plank hip dips, it is amazing that you can get so many important benefits from adding one activity to your routine.

Potential risks

The main thing to keep in mind is that Bosu side plank hip dips can be hard on body parts like your back, elbows, hips, shoulders, and neck, even if you implement the right technique.

If you are weak or sensitive in these body parts you may need to do other strengthening exercises first. Especially if you have any back pain, you may want to talk to your primary care provider before implementing Bosu side plank hip dips in your workout routine.

If you feel pain in any body parts it may be a sign you are overdoing it. In that case, you may need some rest, better lifestyle habits, a less intense workout schedule, or it may be a sign that Bosu side plank hip dips are not (yet) for you.

Bosu side plank hip dip alternatives

While Bosu side plank hip dips can be a good addition to your workout routine, there are also some alternatives available for training similar aspects of your physical health. Some of these Bosu side plank hip dip alternatives include:

  • Bosu Ball side lying leg raises
  • Bosu Ball Russian twists
  • Bosu Ball bird dogs
  • Bosu Ball crunches
  • Bosu Ball side crunches

Which one of these options is the best depends on things like your personal situation, training goals, the equipment you have available, etc.

Conclusion

Most people will benefit a lot from adding Bosu side plank hip dips with the right technique to their routine.

You may need to make the regular version more challenging soon to keep seeing a lot of muscle growth and strength progress.

You do need to remember that doing Bosu side plank hip dips can be hard on body parts like your back, elbows, hips, shoulders, and neck, even if you implement the right technique.

If you are weak or sensitive in these body parts you may need to do other strengthening exercises first. Especially if you have any back pain, you may want to talk to your primary care provider before doing more Bosu side plank hip dips.

Also keep in mind that consistency is an important factor for any workout plan. The more you love the exercise you do the easier it becomes to do it consistently. If doing Bosu side plank hip dips is a workout you love, great. If not, other exercises can also offer a lot of benefits.

If you do decide to implement more Bosu side plank hip dips make sure you give your body enough nutrients, rest, and sleep to repair and grow your muscles.

nv-author-image

Matt Claes

Matt Claes founded Weight Loss Made Practical to help people get in shape and stay there after losing 37 pounds and learning the best of the best about weight loss, health, and longevity for over 4 years. Over these years he has become an expert in nutrition, exercise, and other physical health aspects.

[class^="wpforms-"]
[class^="wpforms-"]