Hip Roll Plank

Muscles worked

Setup

1. Start in a standard forearm plank position with your elbows directly under your shoulders and forearms parallel.
2. Extend your legs back with feet hip-width apart, balancing on the balls of your feet.
3. Engage your core and squeeze your glutes to create a straight line from your head to your heels.

How to do it

1. Inhale to prepare, then exhale as you rotate your hips to the right, dipping them toward the floor in a controlled arc.
2. Inhale as you use your obliques to pull your hips back to the neutral center position.
3. Exhale and rotate your hips to the left side, maintaining a steady tempo and keeping your upper body stationary.
4. Continue alternating sides, ensuring the movement comes from the waist rather than the shoulders.

Form checklist

• Keep your elbows and forearms firmly planted on the ground throughout the entire movement.
• Avoid letting your lower back arch or your hips sag toward the floor during the rotation.
• Ensure your shoulders stay stacked directly over your elbows to protect the joint and engage the trapezius.
• Keep your neck neutral by looking at a spot on the floor between your hands.
• Maintain a tight glute squeeze to stabilize the pelvis as it rotates.

Pro tips

• Think about 'wringing out' your midsection like a wet towel at the bottom of each rotation to maximize oblique contraction.
• Press actively through your forearms into the floor to engage the serratus anterior and stabilize the shoulder blades.
• Focus on pulling your belly button toward your spine to maintain deep core tension throughout the set.

Make it harder

• Pause for 2 seconds at the bottom of each hip dip to increase time under tension for the obliques.
• Perform the movement from a high plank (on hands) to increase the range of motion and the stability demand on the shoulders.

Frequently asked

What muscles does the hip roll plank work?

The hip roll plank primarily targets the abs, obliques, and trapezius, and also works the erector spinae as secondary muscles.

What equipment do you need for the hip roll plank?

The hip roll plank requires no equipment — just your body weight.

Is the hip roll plank good for beginners?

The hip roll plank is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Ardha Matsyendrasana Yoga PoseIntermediate · abs, glutes, obliques, and trapezius
• Band Standing Single Arm Twist RowIntermediate · abs, lats, obliques, and trapezius
• Bear Walk To Rolling RockIntermediate · abs, hamstrings, obliques, and trapezius
• Bodyweight Front Plank To Downward DogIntermediate · abs, lats, obliques, and trapezius