Plank Hip Dips

Muscles worked: Abs & Core, Legs, Back & Core

Plank Hip Dips add a twist to the plank: from a forearm plank, you dip your hips to one side, return to the middle, then dip to the other side.

Keep the dips small and controlled, driven by your core rather than by swinging your hips. Your shoulders stay stacked over your elbows throughout, and the plank shape should survive every dip — if it collapses, shorten the range.

How to do it

1. Set a forearm plank with your shoulders stacked over your elbows.
2. Dip your hips to one side in a small, controlled movement, driven by your core rather than by swinging your hips.
3. Return to the middle, then dip to the other side.
4. Keep the dips small and keep the plank shape through every dip.
5. If the plank collapses, shorten the range.

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Programs that include it

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General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.