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How to Do Plank Hip Dip — Form, Muscles & Tips

Learn how to do the Plank Hip Dip: step-by-step form, muscles worked, body only setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Begin in a forearm plank position with elbows under shoulders.
  2. Rotate your hips and lower your right hip toward the floor.
  3. Return to center and rotate to lower your left hip.
  4. Alternate side to side in a controlled motion.
  5. Keep your core engaged and shoulders steady.