Plank (Hip Dip)

How to do it

1. Set up in a high plank with your hands directly under your shoulders and your arms straight, body in a line from head to heels.
2. Set your feet about hip width apart and keep your arms locked so they act only as a steady support.
3. Brace your core and rotate your trunk to lower one hip toward the floor in a controlled dip, driving the motion with your obliques while your arms simply hold the plank.
4. Stop just before the hip touches, then use the obliques on the other side to rotate and dip the opposite hip, keeping your shoulders square over your wrists.
5. Breathe steadily and keep the side-to-side rotation slow and controlled for the full time under tension.
6. Avoid letting your shoulders sway or pressing the movement with your chest and arms, since the rotation should come only from your trunk and hips.

Muscles worked

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