Elbow Plank Hold with Hips Dip
The elbow plank hold with hips dip is a bodyweight core exercise targeting the obliques. The lateral hip dip motion from a forearm plank position adds dynamic oblique engagement on top of the static core stability demand.
How to do it
- Begin in a forearm plank position with elbows under shoulders and body in a straight line.
- Keeping your feet in place, slowly rotate your hips and lower them to one side toward the floor.
- Stop just before your hip touches the ground, then rotate and lower to the other side.
- Continue alternating dips in a controlled, rhythmic manner.
- Repeat for the desired number of repetitions.
Form cues
- Keep your elbows directly beneath your shoulders.
- Brace your core as if expecting a gentle tap on the stomach.
- Lower your hips under control without touching the floor.
- Move slowly from side to side to keep tension on the obliques.
Breathing: Inhale as you lower your hips to one side, and exhale steadily as you return to the center and switch sides.
Common mistakes
- Sagging the lower back, which puts unnecessary stress on the spine instead of working the core.
- Rushing through the movement, using momentum rather than muscle control to dip the hips.
- Lifting the hips too high into the air, which reduces the challenge for your obliques and waist.
Muscles worked
Primary: obliques. Secondary: abs, lower back, delts.
Suggested sets & reps
Get fitter
3 sets × 12 dips per side, rest 60 seconds
Lose weight
3 sets × 30–45 seconds total, rest 45 seconds
Build muscle
3–4 sets × 10–14 controlled dips per side, rest 60 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel lower back discomfort, ease off, rest, and check your form or choose a gentler option.
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
Should my hips touch the floor during the dip?
No, aim to stop just an inch or two above the floor to keep constant tension on your waist muscles.
Where should I feel this exercise working?
You should feel your obliques along the sides of your waist working, along with your deep abdominal muscles and shoulders for stability.
What should I do if my lower back hurts?
Lower back discomfort usually means your hips are sagging or your core is fatigued. Rest briefly and ensure your stomach stays braced.