Plank Hip Dips

Obliques, abs, coreBodyweight

A dynamic plank variation that fires up the obliques and improves rotational core stability. Teaches pelvic control while keeping the shoulder girdle fixed.

How to do it

1Set up in a forearm plank with elbows directly under your shoulders and feet shoulder-width apart.

2Brace your core and glutes, forming a straight line from head to heels.

3Slowly dip your right hip toward the floor by rotating your pelvis while keeping your shoulders square.

4Pull back to center using your obliques.

5Repeat the hip dip on the left side while maintaining a stable upper body.

Common mistakes

Sagging your lower back during the rotation, placing unwanted stress on your lumbar spine.

Rotating your shoulders along with your hips, destroying the rotational core challenge.

Resting your hips on the floor at the bottom, dumping muscle tension.

Breathing

Breathe rhythmically: exhale as you dip your hip down, and inhale as you return to the center plank.

Make it harder or easier

To regress, reduce the rotation range of motion.

To progress, add a brief pause at the bottom of each dip right above the floor without touching down.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.