Decline Elbow Plank – Hip Dips
Decline Elbow Plank Hip Dips is a bodyweight strength exercise targeting the obliques. Performed in a decline elbow plank with feet elevated, the hip dipping motion increases rotational core activation and overall difficulty compared to the standard variation.
How to do it
- Place your forearms on the floor and rest your feet on an elevated surface to form a decline elbow plank.
- Keeping your core engaged, rotate your hips to one side, dipping them toward the floor.
- Return to the center and dip to the opposite side.
- Continue alternating sides in a controlled manner.
- Repeat for the desired number of repetitions.
Form cues
- Keep your body in a straight line from head to heels.
- Engage your core before you start moving your hips.
- Lower your hips slowly toward the floor under control.
- Avoid rushing; keep a steady, even pace on both sides.
Breathing: Inhale as you return to the center, and exhale as you dip your hips to the side.
Common mistakes
- Sagging the lower back, which puts unnecessary stress on the spine instead of working the core.
- Rushing through the dips, which uses momentum rather than muscle strength to control the movement.
- Lifting the hips too high, which reduces the challenge on the obliques.
Muscles worked
Primary: obliques. Secondary: abs, shoulders.
Suggested sets & reps
Get fitter
3 sets x 10-12 total reps, rest 60 seconds
Lose weight
3 sets x 10-14 total reps, rest 45 seconds
Build muscle
3-4 sets x 8-12 total reps, rest 60 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp lower back or shoulder discomfort, ease off and choose a gentler plank variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Where should I feel this exercise?
You should feel your core working hard, especially along the sides of your waist (obliques) and your shoulders supporting your upper body.
What if my lower back hurts?
Lower back discomfort usually means your hips are sagging or your core has relaxed. Take a rest, reset your plank position, and try a regression if needed.
How high should the surface be for my feet?
A low step, stable box, or the edge of a sturdy couch is plenty. Higher elevations make the move much harder.