Plank dips, often known as plank hip dips, are a dynamic core stability exercise that builds upon the foundational static elbow plank. The exercise involves lowering one hip toward the floor from the plank position, then returning to the center before repeating on the opposite side. This movement introduces a rotational element to challenge the abdominal muscles.
Executing the Plank Dip Correctly
The proper execution of the plank dip begins with establishing a strong forearm plank position. Place your forearms on the floor, ensuring the elbows are stacked directly beneath the shoulders. Your body should form a straight line from head to heels, with feet positioned approximately hip-width apart for stability. This alignment is the starting point for the rotational phase.
To initiate the dip, you must keep your shoulders and upper body as steady as possible while slowly rotating your hips to one side. The goal is to lower the outside of one hip toward the floor without allowing it to fully rest on the ground. This downward rotation should be controlled and deliberate, relying on the strength of the side abdominal muscles rather than momentum. The head and neck should remain in a neutral position, gazing toward the floor between your hands to maintain the straight line of the spine.
Once the hip is lowered to just above the floor, engage the core muscles to lift the hips back up through the center position. Transition immediately into the dip on the opposite side, ensuring the movement remains fluid and the core stays braced throughout the repetition. A slow, rhythmic pace allows for maximum time under tension, increasing muscle recruitment.
Core and Supporting Muscles Activated
The primary benefit of the plank dip lies in its intense activation of the muscles responsible for torso rotation and lateral flexion. Specifically, the internal and external oblique muscles are the main drivers of the hip-dipping motion. The external obliques work with the internal obliques on the opposite side to twist and rotate the trunk.
The deeper transverse abdominis is also heavily recruited to stabilize the lumbar spine during the movement. Constant engagement of this muscle is necessary to prevent the back from arching or sagging as the body rotates. The rectus abdominis, the muscle responsible for the “six-pack” appearance, works isometrically to resist the spinal extension that the rotation attempts to create.
Beyond the core, numerous secondary muscles function as stabilizers to maintain the overall plank structure. The gluteal muscles and hamstrings work together to keep the hips elevated and limit excessive movement in the lower body. The shoulder girdle, including the deltoids and serratus anterior, is highly active in pressing the forearms into the floor and preventing the chest from collapsing.
Identifying and Fixing Common Mistakes
A frequent error in the plank dip is allowing the hips to sag toward the floor in the center position or raising them too high, both of which reduce core engagement. When the hips drop, it places undue strain on the lower back, shifting the work away from the abdominal muscles. The correction involves performing a slight posterior pelvic tilt, which means gently tucking the tailbone to flatten the lower back and strongly activating the glutes.
Another common mistake is dipping the hips too far, which can compromise the integrity of the lumbar spine. The rotational movement should only go as far as you can maintain control, typically until the hip is just an inch or two from the floor. To fix this, consciously reduce the range of motion and focus on the quality of the oblique contraction as they pull the hips back to the center. Moving too quickly and relying on momentum diminishes the muscle stimulus.
To ensure the upper body remains stable, individuals should avoid shrugging the shoulders toward the ears or collapsing the chest. Pressing firmly into the forearms and actively drawing the shoulder blades down the back helps to pack the shoulders and protect the joint structure. Finally, craning the neck by looking forward or letting the head drop can strain the cervical spine. Keeping the gaze fixed on the floor a few inches ahead of the hands maintains a neutral neck alignment, ensuring the spine remains straight from head to heel.