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Plank Hip dip

Equipment

No Equipment Needed

Muscle Group

Core

Setup

Use a mat on a flat, non-slip surface. This is a plank variation that adds controlled rotation through the trunk—move slowly so your obliques do the work, not momentum.

Starting Position

Start in a forearm plank with elbows directly under shoulders and forearms parallel. Feet are hip-width or slightly wider for stability. Brace your core, keep ribs down, squeeze glutes, and hold a straight line from head to heels. Neck stays neutral with eyes down.

Execution

Inhale and brace. Rotate your hips to one side, lowering them toward the floor without collapsing your shoulders. Keep your upper body stable and elbows planted. Exhale as you dip, then return to center under control. Repeat to the other side, alternating smoothly for the desired reps. Keep the movement controlled—think “rotate from the ribs” rather than swinging your whole body.

Tips on doing this exercise

Keep ribs down and glutes tight so the movement stays in the core, not the low back.

Widen your feet to reduce wobble; narrow them as you get stronger.

Move slowly—1–2 seconds down, 1–2 seconds back to center.

If shoulders fatigue first, reduce range and focus on keeping shoulders stacked and stable.

Progress by increasing time/reps while keeping hips level and movement controlled.

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Common Mistakes

Swinging quickly and using momentum instead of controlled rotation

Letting shoulders shrug up or collapse into the upper back

Hips sagging or piking up between dips

Moving elbows/hands around instead of keeping a stable base

Holding breath and losing core tension

Excessive range that causes low-back discomfort

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Recommended Ranges

Oblique + core endurance: 3–4 sets of 10–20 total dips (5–10 per side)

Timed sets: 2–4 sets of 20–40 seconds

Beginner: 2–3 sets of 6–12 total dips with slower tempo
Rest 30–60 seconds between sets.

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