Abs
Plank Hip Dip
The Plank Hip Dip is a strength exercise with no equipment for your abs. Share of the load in the Zulta muscle model: obliques 33%, upper abs 22% and lower abs 20%.
How to do it
- Set up in a forearm plank with elbows under the shoulders and feet together.
- Brace the abs and keep the body in one line.
- Rotate the hips to lower one hip toward the floor.
- Rotate back through the middle and lower the other hip toward the floor.
- Keep alternating in a slow, controlled rhythm.
Tips
- Keep the shoulders still: only the hips rotate.
- Stop just before the hip touches the floor.
Common mistakes
- Letting the hips sag or pike during the turn.
- Swinging fast from side to side.
- Letting the shoulders twist with the hips.
Muscles worked by the Plank Hip Dip
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Rotating or dipping the hips makes the hold dynamic. Holding the body straight against gravity is anti-extension: rectus abdominis and the obliques brace, with the shoulders, glutes and hip flexors holding the position.
Plank Hip Dip alternatives
Same equipment
Different equipment
Easier
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Plank Hip Dip work?
Mainly the obliques, upper abs and lower abs.
Is the Plank Hip Dip good for beginners?
The Plank Hip Dip is rated intermediate. If you are new, learn the Dead Bug first and build up from there.
What is a good alternative to the Plank Hip Dip?
For example the Knee to Elbow Plank, Plank Shoulder Tap and Weighted Plank. They train mostly the same muscles, some with different equipment.
How do you make the Plank Hip Dip harder?
Add weight or reps, or move on to the Weighted Plank and Weighted Hollow Body Hold.
Sources
- McGill 2010, Strength Cond J 32(3):33-46 (core training)
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