How to do a Plank Hip Dip
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 218,771
- Popularity Rank
- 574th
- Difficulty
- Beginner
- Abs Strength
- 81 mSCORE 58th
- Equipment Required
- Bodyweight-only
Workouts with Plank Hip Dip
Instructions for Proper Form
Plank Hip Dip is a variation of the standard Plank. Like Planks, this bodyweight exercise primarily targets the core. By dipping your hips from side to side, you add a dynamic element to the static hold. This increased movement further engages the obliques, enhancing stability and strength in the core region.
- Place your elbows underneath your shoulders on the floor and raise your legs and torso so that there is a straight line from your shoulders to your heels.
- Lower your hips to the left side in a circular motion until your left hip reaches just above the floor.
- Return to the neutral position and repeat to the opposite side.
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Alternatives & Variations to Plank Hip Dip
1. Plank
92.8 mSCORESWAPPED 174 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
2. Russian Twist
96.2 mSCORESWAPPED 59 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
3. Alternating Heel Touch
78.2 mSCORESWAPPED 51 TIMESAlternating Heel Touch is a bodyweight, core exercise that involves laying on the ground and reaching towards your heel on either side. By raising your shoulder blades off the ground, you’re already engaging your core, while reaching towards either side helps to engage your obliques.
4. Crunches
94 mSCORESWAPPED 50 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
5. Bicycle Crunch
91.8 mSCORESWAPPED 47 TIMESBicycle Crunch is a more difficult version of a standard crunch. Instead of raising your torso off the ground for each rep, you keep your torso off the ground, and your core engaged. By cycling your legs, you add more instability to the movement, which leads to better core activation.
6. Leg Raise
96.5 mSCORESWAPPED 44 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
7. Side Plank Lift
51.1 mSCORESWAPPED 40 TIMESSide Plank Lift is a compound exercise that targets the obliques and shoulders. By lifting your hips off the ground from a side plank position, you add a dynamic element to the traditional side plank, increasing core activation and overall stability. This variation is excellent for improving core strength and balance, providing a challenging upgrade from the standard side plank.
- Intermediate
- Abs
8. Ab Crunch Machine
96.1 mSCORESWAPPED 36 TIMESAb Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.
- Intermediate
- Abs
- Ab Crunch Machine