Plank Hip Dips

Also known as: Plank Hip Twists

CoreFunctional

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Body Part: Abs

Description

Start in a forearm plank with your elbows beneath your shoulders and your legs extended. Rotate your hips toward one side and lower them toward the floor, then return through the center and repeat on the other side. Keep your upper body supported and make each rotation slow and controlled.

How to Perform

Start in a forearm plank with your elbows below your shoulders, forearms on the floor and legs extended behind you.
Set your feet about hip width apart for more stability, or place them closer together to make the exercise harder.
Brace your stomach, squeeze your glutes, and keep your body in a straight line from your head to your heels.
Without letting your shoulders collapse, rotate your hips and lower one side toward the floor.
Stop just before your hip touches the floor, then use your obliques to return your hips to the center.
Rotate to the other side and lower the opposite hip toward the floor.
Continue alternating sides in a slow, controlled rhythm while keeping your elbows planted and your lower back from arching.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Start in a forearm plank with your elbows below your shoulders, forearms on the floor and legs extended behind you.
Spread the pressure along your forearms rather than concentrating it on the elbow tips.
Use the center plank as a brief checkpoint before moving to the next side.
Keep your neck neutral by looking slightly ahead of your hands instead of letting your head hang.
Exhale as you rotate your hips down, then inhale as you return to the center.

Common Mistakes

Letting the lower back sag instead of keeping the ribs and pelvis stacked.
Piking the hips up and turning the movement into a downward dog position.
Dropping the hips by bending at the waist instead of rotating the pelvis as one unit.
Twisting the shoulders excessively instead of keeping the upper body stable.
Moving too fast and bouncing the hips instead of controlling each side.
Only dipping one side fully, creating an uneven range of motion.