Hip Roll Plank

Hip Roll Plank


This exercise involves starting in a plank position and then rolling your hips to one side, holding for a few seconds, and then rolling to the other side. It targets the obliques and core muscles.

Muscle Group

Equipment Required

Hip Roll Plank Instructions

  1. Start in a plank position with your forearms on the ground and your body in a straight line from head to heels.
  2. Engage your core and glutes to keep your body stable.
  3. Shift your weight to your left forearm and rotate your hips to the left, lifting your right arm up towards the ceiling.
  4. Hold for a few seconds, then return to the starting position.
  5. Repeat on the other side, shifting your weight to your right forearm and rotating your hips to the right while lifting your left arm up towards the ceiling.
  6. Continue alternating sides for the desired number of repetitions or time.

Hip Roll Plank Form & Visual

Hip Roll Plank

Hip Roll Plank Benefits

  • Strengthens the core muscles, including the abs, obliques, and lower back
  • Improves stability and balance
  • Targets the hip muscles, including the glutes and hip flexors
  • Can help alleviate lower back pain by strengthening the muscles that support the spine
  • Increases overall body awareness and control

Hip Roll Plank Muscles Worked

  • Rectus abdominis
  • Obliques
  • Transverse abdominis
  • Erector spinae
  • Glutes
  • Hamstrings
  • Quadriceps

Hip Roll Plank Variations & Alternatives

  • Side Hip Roll Plank
  • Reverse Hip Roll Plank
  • Single Leg Hip Roll Plank
  • Weighted Hip Roll Plank
  • Medicine Ball Hip Roll Plank