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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

Common Mistakes

Common mistakes content is coming soon.

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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