How to do the Hip Roll Plank
Primary: Obliques · also works Core, Lower Back, Hip Flexors, Shoulders, Glutes.
The Hip Roll Plank is a dynamic plank variation that targets the obliques while also engaging the abs, lower back, and several other muscle groups. This exercise involves performing a traditional plank while simultaneously rotating the hips from side to side, which enhances core stability and strength. Ideal for intermediate fitness enthusiasts, the Hip Roll Plank offers an excellent way to build a strong, balanced core. Each movement should be controlled to maximize muscle engagement and minimize the risk of injury.
Step by step
- 1
Start in a forearm plank position with your body in a straight line and your elbows directly under your shoulders.
- 2
Engage your core muscles and begin to slowly rotate your hips to the right side, bringing your right hip close to the floor.
- 3
Return to the center and then rotate your hips to the left side, bringing your left hip close to the floor.
- 4
Continue to alternate sides in a controlled manner for the desired number of repetitions.
Coaching cues
- Keep your body in a straight line from head to heels throughout the exercise.
- Move slowly and with control to maximize muscle engagement.
- Avoid letting your lower back sag or your hips lift too high.
- Focus on engaging your core muscles to support the movement.
- Breathe steadily and evenly throughout the exercise.
Sets, reps and where it fits
Muscle
3–4 × 10–15 sec
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–15 sec
rest 45–60 s
Hip Roll Plank alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Hip Roll Plank work?
Primary: Obliques. Secondary: Obliques, Core, Lower Back, Hip Flexors, Shoulders, Glutes
How many sets and reps of Hip Roll Plank should I do?
Hold or work for 10–15 seconds per set, 3–4 sets, resting 45–60 seconds between them. Add time before adding load.
What can I do instead of the Hip Roll Plank?
Same movement pattern, different equipment: 90/90 Hip Stretch, Cat-Cow, Deep Squat Hold, Doorway Chest Stretch, Standing Hamstring Stretch, Kneeling Hip Flexor Stretch.
Is the Hip Roll Plank good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.