Forearm Dip Rotation Side-Plank
UpdatedSculpt a rock-solid core and obliques with this dynamic hybrid. This exercise combines a stabilizing side plank with targeted rotation and hip dips for maximum midsection definition and strength.
The Forearm Dip Rotation Side-Plank mainly works the core, with help from the hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Optional Equipment
Forearm Dip Rotation Side-Plank Muscles Worked
Primary
Obliques; Deep Core (transverse abdominis)
Secondary
Abdominals (rectus abdominis); Hip Abductor (gluteus medius)
How to do the Forearm Dip Rotation Side-Plank
Setup
Start by lying on your side on a yoga mat.
Position your forearm directly under your shoulder, forming a 90-degree angle with your elbow.
Extend your legs straight out, stacking your feet, or place the top foot in front of the other for increased stability.
Movement
Lift: Engage your core and lift your hips off the ground until your body forms a straight line from head to heels.
Rotation: Lower your top arm towards the floor, rotating your torso until your chest faces the mat.
Hip Dip: Return to the side plank position, then slowly lower your hips towards the floor without touching it.
Complete: Return to the starting side plank position and repeat the sequence for the desired number of repetitions before switching to the other side.
Forearm Dip Rotation Side-Plank FAQs
What muscles does the Forearm Dip Rotation Side-Plank work?
The Forearm Dip Rotation Side-Plank mainly works the core, with help from the hip abductors (outer thighs). The main muscles are the obliques and transverse abdominis.
What equipment do you need for the Forearm Dip Rotation Side-Plank?
None. The Forearm Dip Rotation Side-Plank is a bodyweight exercise, so you can do it anywhere.
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