Plank Hip Dip
The plank hip dip is a bodyweight core exercise that targets the abs and obliques through controlled lateral hip rotation. Performed from the forearm plank position, it adds rotational challenge to standard plank stability, increasing oblique activation.
How to do it
- Start in a forearm plank position with your elbows beneath your shoulders and body in a straight line.
- Engage your core and slowly rotate your hips to the right, dipping toward the floor.
- Return to the center plank position before dipping your hips to the left.
- Continue alternating sides in a smooth, controlled motion.
- Repeat for the desired number of repetitions or duration.
Form cues
- Keep your elbows directly beneath your shoulders.
- Engage your core to maintain a straight line from head to heels.
- Rotate from your hips, not your lower back.
- Dip your hips slowly toward the floor without touching down.
Breathing: Inhale as you return to the center, and exhale as you dip your hips to the side.
Common mistakes
- Sagging your hips toward the floor can strain your lower back and reduces core engagement.
- Rushing through the dips uses momentum instead of muscle control.
- Lifting your glutes too high turns the movement into a pike, reducing work on your obliques.
Muscles worked
Primary: abs. Secondary: obliques, shoulders, lower back.
Suggested sets & reps
Get fitter
3 sets × 40 seconds, rest 60 s
Lose weight
3 sets × 30–45 seconds, rest 45 s
Build muscle
3 sets × 10–15 dips per side, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel discomfort in your lower back, reduce your range of motion or rest for a moment.
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
Should my hips touch the floor during the dip?
Not necessarily. Aim to lower them gently toward the floor, stopping just before you lose tension in your core.
Where should I feel this exercise?
You should feel your deep abdominal muscles and the sides of your waist (obliques) working to control the rotation.
How often can I do plank hip dips?
You can safely include them 2 to 3 times per week as part of your core or full-body routine.