Plank with Hip Dip
Primary
Core
Secondary
Obliques, Shoulders
Equipment
Bodyweight
Difficulty
Intermediate
Type
Rotation
Plank with Hip Dip
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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.
Plank with Hip Dip — targeted muscles
Also targets: , Shoulders
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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.
When to Use the Plank with Hip Dip
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.
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
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.
The Plank with Hip Dip is rated as intermediate difficulty, meaning it requires some training experience. Intermediate athletes wanting plank progressions. Focus on proper technique and consider starting with easier variations.
For the Plank with Hip Dip, the recommended approach depends on your goals. 3 sets of 12-15 reps per side. Rest 45-60 seconds. For strength, use 8-10 reps per side. For muscle growth, perform 12-15 reps per side. For endurance, complete 20-25 reps per side.
Yes, the Plank with Hip Dip can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting core.
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.
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Safety Notes
- Maintain neutral spine in center position.
- Stop if lower back discomfort occurs.