Incline Elbow Plank Hip Dips
Incline Elbow Plank Hip Dips is a bodyweight strength exercise targeting the obliques. Performed in an incline elbow plank, the hip dipping motion engages the lateral core muscles while the incline reduces overall difficulty compared to the flat variation.
How to do it
- Place your forearms on an elevated surface and step your feet back into an incline elbow plank.
- Keep your core engaged and body in a straight line.
- Rotate your hips and dip them to one side toward the floor.
- Return to center and dip to the other side.
- Continue alternating sides for the desired number of repetitions.
Form cues
- Keep your elbows directly under your shoulders
- Engage your core to maintain a straight line from head to heels
- Control the dip of your hips toward the floor
- Move slowly and avoid using momentum
Breathing: Inhale as you lower your hips to the side, and exhale as you return to the center.
Common mistakes
- Sagging hips, which strains the lower back instead of working the obliques
- Rushing through the movement, which reduces muscle engagement
- Bending the elbows too wide, which puts unnecessary stress on the shoulders
Muscles worked
Primary: obliques. Secondary: abs, shoulders.
Suggested sets & reps
Get fitter
3 sets × 10 reps per side, rest 60 s
Lose weight
3 sets × 10–15 reps per side, rest 45 s
Build muscle
3 sets × 8–12 reps per side, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel discomfort in your shoulders or lower back, ease off and reduce your range of motion or try a simpler plank variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What muscles do Incline Elbow Plank Hip Dips work?
They primarily target your obliques and core muscles, with secondary support from your shoulders and upper back.
Why use an incline surface?
The incline reduces the overall load and makes the movement more accessible for beginners compared to doing it on the floor.
Should I feel this in my lower back?
No. If you feel it in your lower back, your hips may be sagging. Engage your abs more firmly and reduce your range of motion.