Plank Alternating Hip-Dip 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Compound
Force Type
Isometric
Required Equipment
Bodyweight
Fitness Level
Advanced
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Plank Alternating Hip-Dip is a bodyweight core exercise that primarily targets the abs while engaging the obliques as secondary muscles. Starting in a forearm plank position, you rotate your hips to dip them toward one side and then return to center before dipping to the other side, maintaining a strong and stable core throughout. This movement challenges rotational stability, improves core strength, and enhances overall abdominal control without the need for any equipment.
How to Perform
Start by lying face down and then lift into a forearm plank position with elbows directly under shoulders, forearms flat on the floor, and body in a straight line from head to heels.
Engage your core by pulling your belly button toward your spine and tightening your glutes.
Slowly rotate your hips to the right, lowering them toward the floor in a controlled motion without touching the ground.
Return your hips to the center, maintaining a strong plank position.
Rotate your hips to the left in the same controlled manner, then return to center.
Continue alternating sides for the desired number of repetitions, keeping your core tight and body stable throughout the exercise.
Breathe steadily, exhaling as you dip and inhaling as you return to center.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your body in a straight line from head to heels throughout the exercise.
Engage your core and glutes to maintain stability and prevent sagging hips.
Move your hips slowly and in a controlled manner to maximize oblique engagement.
Avoid lifting your shoulders or letting them collapse toward the floor.
Keep your elbows directly under your shoulders to reduce strain.
Breathe steadily, exhaling as you dip and inhaling as you return to center.
Focus on rotating from the hips, not twisting your upper body excessively.
Maintain a neutral neck position by looking slightly ahead of your hands.
Perform the exercise on a soft surface or mat to protect your forearms.
Start with smaller hip dips if you’re a beginner and gradually increase range of motion.
How Not to Perform
Don’t let your hips sag toward the floor, as this strains the lower back.
Don’t arch your back excessively during the hip dips.
Don’t rotate your shoulders or upper body; keep the twist in the hips.
Don’t lift your head or drop your chin; maintain a neutral neck position.
Don’t perform the dips too quickly; avoid using momentum instead of muscle control.
Don’t lock your elbows or push through them; keep a slight bend and stable forearms.
Don’t hold your breath; maintain steady breathing throughout the exercise.
Don’t overextend your hips beyond a comfortable range of motion.
Don’t let your feet or legs move out of alignment; keep them stable.
Don’t neglect engaging your core and glutes; this reduces effectiveness and can cause strain.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
