Incline Elbow Plank Hip Rotate
Incline Elbow Plank Hip Rotate is a bodyweight strength exercise targeting the obliques and lower back. The circular hip rotation from an incline plank position challenges rotational core stability in a low-impact manner.
How to do it
- Place your forearms on an elevated surface and walk your feet back into an incline elbow plank.
- Keeping your core tight, slowly rotate your hips in a circular motion.
- Complete the circle in one direction for the desired number of repetitions.
- Reverse the direction and repeat.
- Maintain a controlled pace throughout.
Form cues
- Place your forearms firmly on the elevated surface.
- Engage your abdominal muscles to keep your spine stable.
- Draw smooth, controlled circles with your hips.
- Keep your breathing steady throughout each rotation.
Breathing: Inhale to prepare, and exhale smoothly as you rotate your hips through the circular motion.
Common mistakes
- Sagging hips cause lower back strain by placing unnecessary pressure on the lumbar spine.
- Rushing through the circles reduces engagement of the obliques and makes the movement harder to control.
- Bending the elbows too wide can compromise upper body stability on the incline surface.
Muscles worked
Primary: obliques. Secondary: abs, lower back.
Suggested sets & reps
Get fitter
3 sets × 8–10 circles per direction, rest 60 s
Lose weight
3–4 sets × 8–10 slow circles per direction, rest 45–60 s
Build muscle
3 sets × 6–8 controlled circles per direction, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp shoulder or lower back discomfort, ease off and choose a gentler option.
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 should I do if I feel this in my lower back?
Lower back discomfort usually means your hips are sagging or your core is unengaged. Rest, reset your posture, and try making smaller circles.
How high should the elevated surface be?
A sturdy countertop, stable bench, or sturdy table works well. A higher incline makes the movement easier, while a lower surface increases the challenge.
Can I do this exercise every day?
Core stability exercises can be done a few times per week, but listen to your body and take rest days if your midsection feels fatigued.