Plank with Hip Dip
Primary
Core
Secondary
Obliques, Shoulders
Equipment
Bodyweight
Difficulty
Intermediate
Type
Rotation
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
An isolation exercise that lets you focus on one muscle group, the Plank with Hip Dip targets your core through a rotational movement pattern. Use for dynamic core training with oblique emphasis.
Everything You Need to Know About the Plank with Hip Dip
The Plank with Hip Dip is a intermediate difficulty exercise that targets your Obliques and Rectus abdominis. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for dynamic core training with oblique emphasis. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate athletes wanting plank progressions. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Plank with Hip Dip — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Plank with Hip Dip?
- 1
Start in a forearm plank position.
- 2
Keep elbows directly under shoulders.
- 3
Rotate hips to dip one side toward the floor.
- 4
Return to center plank position.
- 5
Rotate and dip to the opposite side.
- 6
Continue alternating sides with control.
What are the best tips for the Plank with Hip Dip?
Keep core braced throughout the movement.
Rotate through your obliques, not your shoulders.
Touch the floor lightly, do not rest.
Maintain a steady breathing pattern.
Common Plank with Hip Dip mistakes
Rotating shoulders instead of hips.
Losing hip position during the Plank with Hip Dip shifts the loading pattern away from your Obliques and can compress your lower back. Stay planted and let your Obliques do the work.
Letting hips sag in center position.
Losing hip position during the Plank with Hip Dip shifts the loading pattern away from your Obliques and can compress your lower back. Stay planted and let your Obliques do the work.
Moving too quickly through the dips.
Rotational exercises like the Plank with Hip Dip generate force through your midsection. This mistake leaks power and can strain your Obliques. Move deliberately and own every inch of the rotation.
Not returning to neutral between dips.
Rotational exercises like the Plank with Hip Dip generate force through your midsection. This mistake leaks power and can strain your Obliques. Move deliberately and own every inch of the rotation.
Plank with Hip Dip — who it's best for
Intermediate athletes wanting plank progressions.
How to Program the Plank with Hip Dip
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps per side. Rest 45-60 seconds.
What are good alternatives to the Plank with Hip Dip?
Side Plank Hip Dip
Russian Twist
Plank
Other Variations
- Side Plank Hip Dip
- Weighted Plank Hip Dip
- Elevated Plank Hip Dip
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Plank with Hip Dip — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Maintain neutral spine in center position.
- Stop if lower back discomfort occurs.