Fysiqal

Carry & Anti-Movement Core · Beginner

Plank Hip Dips

Isolation carry & anti-movement core exercise using bodyweight.
Difficulty
Beginner
Equipment
Bodyweight
Mechanics
Isolation
Sides
Alternating
Main plane
Frontal

Free account. Log your sets of Plank Hip Dips and each workout shows your best set by estimated 1RM.

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How to do the Plank Hip Dips

Cues reviewed by Kwabena Osei on

Setup

Forearm plank position, body in a straight line from head to heels.

  1. Rotate your hips down to lightly tap one side toward the floor, then return to center and repeat on the other side.

  2. Keep the movement controlled and originating from your obliques -- this is a small, deliberate rotation, not a big swing.

Common mistakes

  • Letting the shoulders or upper back rotate along with the hips instead of keeping the upper body stable.

  • Dropping the hips low enough to touch the floor and rest, instead of a light tap and controlled return.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Spine lateral flexionprimary action

    External oblique (prime mover, high emphasis); Internal oblique (prime mover, high emphasis); Quadratus lumborum (prime mover, moderate emphasis); Transverse abdominis (stabilizer, moderate emphasis); Rectus abdominis (stabilizer, low emphasis); Gluteus medius (stabilizer, low emphasis); Erector spinae (stabilizer, low emphasis)

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From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.