forearm plank hip dips
Starting Posture
Start in a forearm plank position with your elbows directly under your shoulders and your body forming a straight line from head to heels.
How to Exercise
Lower your right hip towards the floor, then return to the starting position. Repeat on the left side. Alternate between right and left hip dips for the desired number of repetitions.
Breath Control
Exhale as you lower your hip towards the floor and inhale as you return to the starting position.
Common errors
Common errors include lifting the hips too high or allowing the shoulders to collapse. Be mindful of your alignment and focus on keeping a straight line from head to heels.
Weights
Grips
Variations
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Engage your core muscles throughout the exercise to maintain stability and control. Keep your hips in line with your body to prevent excessive twisting. Focus on controlled movements and avoid rushing through the exercise.
Cautions
Avoid dropping your hips too low or sagging your lower back. If you experience any discomfort in your lower back or shoulders, stop the exercise immediately. Perform the movement with proper form to prevent injury.