Hip Roll Plank
Description
The hip roll plank starts in a forearm plank and rolls to a side plank on one side, returns to front plank, then rolls to the other side. It trains the core through all angles — anti-extension in the front plank and anti-lateral flexion in the side planks.
Equipment Required
Hip Roll Plank Instructions
- Start in a forearm plank.
- Rotate to a side plank on your right forearm. Stack or stagger your feet.
- Hold the side plank for 1 to 2 seconds.
- Rotate back to front plank.
- Rotate to a side plank on your left forearm.
- Continue rolling front → right → front → left.
- Maintain body alignment through each position.
- Aim for 5 to 8 rolls per side.
Hip Roll Plank Form & Visual
Hip Roll Plank Benefits
- Trains the core through all angles
- Combines front and side plank demands
- Builds anti-extension and anti-lateral flexion
- No equipment needed
- Develops rotational transitions
- Engaging dynamic plank variation
Hip Roll Plank Muscles Worked
- Rectus abdominis (front plank)
- Obliques (side plank)
- Transverse abdominis
- Quadratus lumborum
- Anterior deltoid
