Primary
Core
Secondary
Obliques, Shoulders
Equipment
Bodyweight
Difficulty
Intermediate
Type
Rotation
See how Plank with Hip Dip could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The plank with hip dip adds dynamic oblique work to a forearm plank by rotating your hips to dip each side toward the floor. This combines the anti-extension demand of planks with rotational movement for oblique engagement. It is a simple way to make planks more challenging.
When to use it
Use for dynamic core training with oblique emphasis.
Who it's for
Intermediate athletes wanting plank progressions.
Hold a forearm plank with elbows under shoulders. Rotate your hips to lower one side toward the floor, lightly touching down. Return to neutral and rotate to the opposite side. Keep the movement controlled and continuous.
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Start in a forearm plank position.
Keep elbows directly under shoulders.
Rotate hips to dip one side toward the floor.
Return to center plank position.
Rotate and dip to the opposite side.
Continue alternating sides with control.
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.
Use plank hip dips when you want to add oblique work to planks without additional equipment. They work well in timed plank sequences or as a dynamic alternative to static holds. Great for adding variety to plank-based core work.
Rotating shoulders instead of hips.
Losing hip position during the Plank with Hip Dip changes the loading pattern and can reduce the intended work for your Obliques. Keep your hips aligned with the setup cues and move only through the range you can control.
Letting hips sag in center position.
Losing hip position during the Plank with Hip Dip changes the loading pattern and can reduce the intended work for your Obliques. Keep your hips aligned with the setup cues and move only through the range you can control.
Moving too quickly through the dips.
Rotational exercises like the Plank with Hip Dip generate force through your midsection. This mistake reduces control and can shift work away from your Obliques. Move deliberately through the intended range.
Not returning to neutral between dips.
Rotational exercises like the Plank with Hip Dip generate force through your midsection. This mistake reduces control and can shift work away from your Obliques. Move deliberately through the intended range.
Intermediate athletes wanting plank progressions.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 12-15 reps per side. Rest 45-60 seconds.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Plank with Hip Dip could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Plank with Hip Dip
The Plank with Hip Dip primarily targets the Obliques, Rectus abdominis, making it an effective exercise for core development. Secondary muscles worked during the Plank with Hip Dip include Transverse abdominis, Shoulders, providing additional training stimulus. Stabilizer muscles engaged include Lower back, Glutes.
Our library labels Plank with Hip Dip as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Plank with Hip Dip. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Plank with Hip Dip is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Plank with Hip Dip include: Side Plank Hip Dip, Russian Twist, Plank. These exercises target similar muscle groups as the Plank with Hip Dip and can be used as substitutes based on your equipment availability, gym setup, or training preferences.