Exercise guide · beginner
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.
- Equipment
- bodyweight
- Typical range
- 8–15 reps
- Also works
- shoulders, back
01 · Set up
Take the exercise-specific start position with your hands, feet, and resistance secured.
Brace your abdomen before moving and keep your pelvis and rib cage aligned.
02 · Perform
Move the trunk through the exercise-specific path while the hips and limbs remain controlled.
Use a range you can own without pulling on the neck or using momentum.
Return slowly to the starting position and re-establish your brace.
Coaching tips
- Keep the non-working joints still.
- Use the full controlled range.
- Own the return phase.
Common mistakes
- Moving the torso to create momentum.
- Using resistance that shortens the range.
- Letting the resistance drop on the return.
What it should feel like
Expect the core to do most of the work, without sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain.
Reviewed alternatives