Plank Hip Dips: How-to, Benefits & Variations
Plank hip dips target obliques by rotating hips side to side from forearm plank. Tap hips to floor alternately. Builds rotational core strength for real-life twisting movements.
Plank Hip Dips: How-to, Benefits & Variations
A regular plank holds still. Plank hip dips add movement, and that movement lights up your obliques like nothing else. From a forearm plank, rotate your hips to tap the floor on each side. Left, right, left, right. Your core has to stabilize through rotation instead of just resisting gravity, and that trains the muscles you actually use when carrying groceries, twisting to check your blind spot, or catching your balance on uneven ground.
Barre 6
Anastasia Zavistovskaya
How to Do Plank Hip Dips
Set up in the starting position for plank hip dips. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Sophie Jones cues: "Onto the elbows, and all I want you to do is just rotate the hips side to side."
Complete the full range of motion. "We're gonna take our hips up and over like a moon, a half-moon."
Return to the starting position with control. Don't rush the eccentric (lowering) phase.
Sophie Jones adds: "Belly button towards the spine so our back stays nice and flat."
Muscles Worked
Primary
Core
Primary mover during the plank hip dips.
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The plank hip dips directly supports this by targeting Core.
Coach's Tips
"Onto the elbows, and all I want you to do is just rotate the hips side to side." - Sophie Jones
Sophie Jones
"We're gonna take our hips up and over like a moon, a half-moon." - Danielle Harrison
Danielle Harrison
"Belly button towards the spine so our back stays nice and flat." - Sophie Jones
Sophie Jones
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The plank hip dips loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
Plank Hip Dips (Rainbows)
highBenefits
Builds core strength
The plank hip dips targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The plank hip dips directly addresses this.
Requires minimal equipment
No equipment needed. You can do the plank hip dips at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the plank hip dips with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
Workouts Featuring This Exercise
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Frequently Asked Questions
Related Exercises
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