Hip Dip Plank
Tone your obliques and strengthen your core with the hip dip plank! A challenging variation on the classic plank.
The Hip Dip Plank mainly works the core, with help from the hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Hip Dip Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Hip Abductor (gluteus medius); Deep Core (transverse abdominis)
Hip Dip Plank Variations and Alternatives
How to do the Hip Dip Plank
Begin in a standard plank position, supporting your body on your forearms and toes. Keep your body in a straight line from head to heels, and clasp your hands together.
Engage your core, squeeze your glutes, and maintain a neutral neck and spine.
Slowly rotate your hips to one side, allowing them to dip towards the floor without touching it.
Hold this side dip for a few seconds, and then return to the center position.
Now rotate your hips to the opposite side and repeat the movement.
Continue alternating sides for the duration of the exercise.
Keep your movements controlled, focusing on engaging your core and maintaining balance throughout the rotation.
Ensure you breathe regularly and do not hold your breath.
To end the exercise, carefully drop your knees to the floor and relax your muscles.
Remember to perform this exercise in a controlled manner to avoid strain on the spine and keep the core engaged throughout the routine.
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Hip Dip Plank FAQs
What muscles does the Hip Dip Plank work?
The Hip Dip Plank mainly works the core, with help from the hip abductors (outer thighs). The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Hip Dip Plank?
None. The Hip Dip Plank is a bodyweight exercise, so you can do it anywhere.
What are some Hip Dip Plank variations and alternatives?
Similar exercises include the Elbow 3-Point Hop Plank, Front Side-Hop Plank, High Hip Tap Plank and Isometric Wiper.
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