VARIATIONS
Alternating Hip-Dip Plank
Hips rotate side to side from a high plank
This exercise targets the obliques and deep core stabilizers by adding rotational movement to a standard plank. It improves anti-rotation strength and hip mobility without equipment.
HOW TO DO IT
- Assume a high plank position with hands under shoulders and feet hip-width apart.
- Engage your core and keep your body in a straight line.
- Rotate your hips to lower one side toward the floor.
- Return to the center position without letting your hips sag.
- Rotate to the opposite side to complete one repetition.
- Continue alternating sides while maintaining a stable upper body.
COMMON MISTAKES
- Sagging the hips or lifting the butt too high.
- Shrugging the shoulders up toward the ears.
- Rotating the torso instead of just the hips.
- Moving too fast and losing core tension.
TIPS
- Keep your shoulders stacked directly over your wrists throughout the movement.
- Initiate the dip from your obliques, not by dropping your shoulder.
- Breathe steadily and avoid holding your breath during the rotation.
DETAILS
- Muscles
- Abdominals
- Equipment
- Bodyweight
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Hip dip
- Arms
- Both
- Legs
- Both
- Body position
- Plank / front support
SIMILAR EXERCISES
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Ratings
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