Plank Hip Dips: How to Do Them Properly for Stronger Obliques

Plank hip dips are a forearm plank variation where you rotate your hips side to side toward the floor to target your obliques while training full-core stability. If you want a simple move that challenges your “side abs” without equipment, plank hip dips are one of the most effective options—when you keep your spine neutral and move with control.

The American Council on Exercise includes this move as “alternating hip touches” (also called rainbow planks) and explains that it’s commonly used to emphasize the obliques.

Table of Contents

What are plank hip dips

Plank hip dips start in a forearm plank. From there, you rotate your hips slightly and lower one hip toward the floor, then rotate to the other side. Unlike a standard plank (which is mostly a hold), hip dips add controlled trunk rotation, which increases the demand on your obliques and deep core stabilizers.

Common names you may see:

Alternating hip touches
Rainbow plank
Plank hip twists

How to do plank hip dips correctly

Follow these form steps to keep the work in your core (not your lower back).

Setup

Start in a forearm plank: elbows under shoulders, forearms parallel, hands relaxed.
Step your feet back so your body forms a straight line from head to heels.
Brace your abs as if you’re preparing for a gentle punch.
Squeeze your glutes and keep your ribs “down” (no flaring).

Hip dip movement

Rotate your hips slightly and lower your right hip toward the floor.
Tap lightly or hover just above the floor (don’t collapse your weight).
Rotate through center and lower your left hip toward the floor.
Move slowly and smoothly—think “control,” not speed.

Breathing cue

Exhale as you rotate and dip.
Inhale as you return through center.

For beginner-friendly plank alignment cues (like maintaining a steady line through the torso), the Harvard Health plank breakdown is a helpful reference point.

Benefits of plank hip dips for stronger obliques

Plank hip dips can help you build:

Oblique strength for side-to-side control
Core stability that carries over to daily movement and sports
Better body awareness of ribcage and pelvis positioning
More challenge than a basic plank without adding equipment

A strong core supports balance and steadiness in everyday activity, which aligns with general core-training guidance from the Mayo Clinic.

Muscles worked in plank hip dips

Plank hip dips primarily train:

External obliques
Internal obliques

They also heavily involve:

Transverse abdominis (deep core bracing)
Rectus abdominis (front abs)
Glutes (pelvic control)
Serratus anterior and shoulders (upper-body stability)

Common plank hip dip mistakes that reduce oblique activation

Rushing the reps

Fast swinging usually shifts the work into momentum and your lower back. Slow it down and shorten your range until you feel the obliques doing the job.

Letting the hips sag or the low back arch

If your hips drop, your spine often takes the stress. Reset your brace, squeeze glutes, and shorten your set.

Turning it into a shoulder exercise

If your shoulders feel overloaded, bring elbows directly under shoulders, push the floor away through your forearms, and reduce the range of motion.

Rotating too far

You don’t need a dramatic twist. A small, controlled dip is often more effective and safer.

Beginner modifications

If full plank hip dips feel too hard, use one of these regressions.

Knees-down plank hip dips

Keep your knees on the floor
Maintain a straight line from head to knees
Use a smaller dip range

Elevated forearm plank hip dips

Place forearms on a bench or sturdy table
Keep your core braced and movement controlled
Increase difficulty later by lowering the height

Smaller range “micro dips”

Only rotate a few inches each side
Focus on staying stable through your ribs and pelvis

Progressions and variations

Once you can control your hips and keep your back neutral, progress gradually.

Harder plank hip dip variations

Longer lever: feet closer together (more instability)
Slow tempo: 3 seconds down, 3 seconds up
Pause dips: hold 1–2 seconds near the bottom
Plank walk-out to hip dips (advanced control)

Alternatives that train similar muscles

Side plank (static oblique strength)
Side plank reach-through (oblique + rotation control)
Dead bug (deep core control without loading shoulders)

For a broader framework (stability first, then progressing toward dynamic control), the National Strength and Conditioning Association discusses how core training concepts fit into strength programming.

Sets, reps, and weekly schedule for plank hip dips

The best plan is the one you can do with clean form. Use this as a practical starting point.

Beginner plan

2–3 sets
6–10 dips per side (or 20–30 seconds total)
Rest 30–60 seconds between sets
2–3 days per week

Intermediate plan

3–4 sets
10–15 dips per side (or 30–45 seconds total)
Rest 30–60 seconds
3 days per week

Simple weekly schedule example

Day 1: Plank hip dips + dead bug
Day 2: Side plank + bird dog
Day 3: Plank hip dips + glute bridge

Safety checklist for plank hip dips

Use this quick checklist to keep the exercise core-focused and joint-friendly:

You can hold a steady forearm plank for 20–30 seconds before adding dips
Your low back stays neutral (no sagging or sharp discomfort)
Your hips rotate smoothly without jerking
Your shoulders feel stable, not pinchy or strained
You can breathe without holding your breath the entire set

Stop and scale the exercise if you feel sharp pain, numbness, or symptoms that don’t improve with a simpler version.

Who should be careful with plank hip dips

Plank hip dips may need modification if you:

Have current shoulder pain that worsens in planks
Have low-back pain that increases with rotation
Can’t maintain a neutral spine in a standard plank yet
Are early postpartum or returning to core work and need professional guidance

In those cases, start with a knees-down plank, an elevated plank, or a non-plank core drill (like dead bug) until you can brace well.

FAQs

How many plank hip dips should I do?

Start with 6–10 controlled dips per side for 2–3 sets. If your form stays solid, add reps or time gradually.

How fast should I move?

Slow. Aim for smooth, controlled reps—think 2–3 seconds per side, not quick swinging.

Can I do plank hip dips every day?

Most people do best with 2–4 sessions per week. Daily is possible if intensity is low and form stays perfect, but recovery still matters.

What’s better: plank hip dips or side planks?

Both are useful. Side planks build static oblique strength; hip dips add controlled rotation. Many routines use both.

Do plank hip dips help posture?

They can support trunk stability, which may help you maintain better alignment during daily activity—especially when paired with balanced strength training.

What if I feel it in my lower back?

Stop and regress. Try knees-down plank hip dips, reduce range, and focus on bracing and glute squeeze. If discomfort persists, get guidance from a qualified professional.

What equipment do I need?

None. A mat helps for comfort, but plank hip dips are bodyweight-only.

Conclusion

Plank hip dips are a simple, equipment-free way to train your obliques and build stronger core control—if you keep the movement slow, your spine neutral, and your brace solid. Start with a beginner variation, own your form, then progress range, tempo, or time.