Step by step instructions, muscle activation and variants for the Plank Hip Dips.
The front plank with twist is a core exercise performed from a forearm plank position in which the hips rotate alternately toward the floor on each side. It emphasizes the obliques while maintaining anti-rotation tension through the core.
The Plank Hip Dips is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
