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Hip Roll Plank

Step by step instructions, muscle activation and variants for the Hip Roll Plank.

MediumCoreObliques

About this exercise

The hip roll plank is a dynamic plank variation in which you rotate your hips from side to side while maintaining a stable upper body, challenging the obliques and deep core stabilizers under anti-rotation demands. It adds a rotational element to the traditional plank, making it an effective exercise for building lateral core strength and stability.

How to Perform

  • Begin in a forearm plank with elbows directly under your shoulders and body forming a straight line
  • Brace your core and keep your shoulders square throughout the movement
  • Rotate your hips to the right, lowering them toward the floor without touching it
  • Return your hips to the center and then rotate them to the left side
  • Keep the movement controlled and avoid letting your hips sag or your lower back arch
  • Continue alternating side to side for the desired number of repetitions

Muscle Activation

Primary
CoreObliques
Secondary
AbsGlutes

About the Hip Roll Plank

The Hip Roll Plank 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.

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