Plank Hip Dip
The Plank Hip Dip is a dynamic core exercise that combines a standard forearm plank with controlled torso rotation. It targets the obliques and transverse abdominis to improve rotational stability and waist definition.
Iridium uses sub-muscle-group fatigue tracking to schedule this rotational exercise specifically when your obliques are fresh, avoiding redundancy with linear core movements like crunches. Since the load is fixed to your body weight, the AI relies on your RPE trends and rep history to determine when volume increases are necessary to maintain an effective stimulus.
Form Cues
- Stack your elbows directly under your shoulders
- Rotate your hips to one side in a controlled arc
- Brace your core tightly to protect your lumbar spine
- Stop the movement just before your hip touches the floor
- Pivot on the balls of your feet as you rotate
- Don't let your lower back sag toward the ground
- Don't bounce your hips off the floor
- Don't hike your hips up high in the center position
- Don't allow your shoulders to twist significantly
- Don't hold your breath during the rotation
Common Mistakes
- Sagging the lower back
- Using momentum to swing hips
- Touching the floor with hips
- Excessive shoulder movement
- Piking hips too high in the middle
Muscles Worked
This exercise primarily targets the internal and external obliques, forcing them to control the rotation of your pelvis against gravity. It also heavily engages the transverse abdominis and rectus abdominis to maintain the base plank position, while the anterior deltoids stabilize the upper body.
Primary
Secondary
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