Core
Plank hip dips
- Kit
- No kit
- Works
- obliques · deep abs
- Also
- shoulders · glutes · hip flexors
Plank hip dips start from a forearm plank. You turn the hips to lower one toward the floor, come back through the middle, then lower the other. The rotation brings the obliques into a plank that would otherwise mostly train the front of the core. It needs only a mat and suits anyone who can already hold a steady forearm plank for thirty seconds or more and wants the same position to ask more of the sides of the waist.
Form
How to do plank hip dips
- 1Set up in a forearm plank on a mat, elbows under your shoulders, feet together, body in one straight line from head to heels.
- 2Brace your stomach and squeeze your glutes so your hips stay level with your shoulders.
- 3Rotate your hips to one side and lower that hip toward the floor without touching it, breathing out.
- 4Come back through the middle to a straight plank, then rotate and lower the other hip.
- 5Keep alternating slowly until the timer ends, resting on your knees if your hips start to sag.
Watch for
Common mistakes
The hips sag toward the floor between dips.
Fix: Return to a full straight plank in the middle of every rep before turning the other way.
Swinging quickly from side to side.
Fix: Slow down and control each dip, pausing for a beat at the bottom of it.
The shoulders move with the hips and the elbows shift.
Fix: Keep the shoulders stacked over the elbows and push the floor away the whole time.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.