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.
Since core endurance fluctuates based on your overall fatigue, the AI analyzes your daily recovery metrics and recent training volume to prescribe the optimal number of reps or duration for this exercise. If you report lower back sensitivity, the app can instantly swap this for a stability-focused regression like a static side plank to protect your spine. Over time, it tracks your RPE trends to ensure you are progressively overloading your obliques without compromising form.
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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