Plank hip dip
- Muscle group
- Abdomen
- Primary muscles
- Abs, Obliques
- Secondary muscles
- Glutes
- Start in a forearm plank position with your elbows directly under your shoulders and your core tight.
- Rotate your hips to one side, lowering them until they nearly touch the floor while keeping your upper body stable.
- Return to the center and immediately rotate your hips to the opposite side, alternating back and forth in a controlled motion.
Tips
- Keep your shoulders stacked directly over your elbows throughout the movement so your upper body stays fixed as a stable base while your hips rotate.
- Lower your hips to the side in a smooth, controlled arc, then return to center before rotating to the opposite side rather than swinging continuously.
- Press your forearms into the floor and keep your hips lifted so your body forms a straight line from shoulders to heels when centered.
Common mistakes
- Letting the hips sag toward the floor at center between rotations, so the spine drops out of its neutral position.
- Rotating the shoulders and torso along with the hips instead of keeping the upper body still, which turns the movement into a full-body twist rather than an isolated hip rotation.
- Using momentum to swing the hips from side to side without pausing at center, so the movement becomes uncontrolled.
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