VARIATIONS
Forearm Plank Hip-Dip
Hips dip side to side from a forearm plank
This exercise targets the obliques and deep core stabilizers by rotating the hips from a forearm plank position. It builds rotational stability while reducing wrist strain compared to high plank variations.
HOW TO DO IT
- Lie face down with forearms on the floor and elbows under shoulders.
- Lift your body into a straight line from head to heels.
- Rotate your hips to lower one side toward the floor without touching.
- Engage your obliques to return your hips to the center neutral position.
- Immediately rotate to the opposite side to complete one repetition.
- Continue alternating sides while keeping your upper back flat.
COMMON MISTAKES
- Allowing hips to sag when returning to center.
- Collapsing the chest instead of keeping the back broad.
- Lifting hips too high in a pike rather than rotating.
- Using momentum to swing the hips instead of muscle control.
TIPS
- Press forearms firmly into the floor to create a stable shelf.
- Imagine your torso sandwiched between glass to prevent arching.
- Keep the movement slow to maximize time under tension.
DETAILS
- Muscles
- ObliquesAbdominals
- 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
- Body support
- Forearms supported
SIMILAR EXERCISES
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