← All exercises

Hip Dip Alternative

12 substitute exercises that target the same muscles

1
Front Plank with Arm and Leg Lift demonstration

Front Plank with Arm and Leg Lift
2
Alternate Single Leg Raise Plank demonstration

Alternate Single Leg Raise Plank
3
Thoracic Bridge demonstration

Thoracic Bridge
4
Side Plank Leg Lift demonstration

Side Plank Leg Lift
5
Elbow Push-Up demonstration

Elbow Push-Up
6
Kneeling Plank demonstration

Kneeling Plank
7
Bodyweight Windmill Cut demonstration

Bodyweight Windmill Cut
8
Bodyweight Squat to Side Leg demonstration

Bodyweight Squat to Side Leg
9
Side Bridge Hip Abduction demonstration

Side Bridge Hip Abduction
10
Standing Opposite Touches demonstration

Standing Opposite Touches
11
Lunge Warm Up demonstration

Lunge Warm Up
12
Body Saw Plank demonstration

Body Saw Plank

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Hip Dip trains

Primary Obliques

Secondary Erector Spinae Gluteus Maximus Gluteus Medius Rectus Abdominis

Your Best Workout Starts Here

Download Free on the App Store. No account needed. Works offline.

Download on the App Store

@2026. All Right Reserved.