TRX Plank Hip Dip

abs, obliques, hip flexorsTRX Suspension Trainer

The TRX plank hip dip blends static planking with rotation, targeting your obliques and deep abdominal stabilizers.

How to do it

1Place your feet in the TRX straps and hold a forearm plank.

2Brace your core and glutes to lock your body in a straight line.

3Slowly lower your hips to one side without touching the floor.

4Contract your obliques to lift your hips back to the center plank.

5Repeat the movement by dipping your hips to the opposite side.

Common mistakes

Using momentum to swing your hips, losing core control.

Sagging your lower back as you return to center, risking injury.

Dropping your head down, breaking neutral spine alignment.

Breathing

Inhale at the center plank position; exhale as you rotate and dip your hips to the side.

Make it harder or easier

To make it easier, limit your range of motion on the hip dips.

To make it harder, hold a one-second pause at the bottom of each dip.

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.