Hip Roll Plank
Expert Advice
Control the rotation through your obliques and avoid dropping your hips too low to maintain proper form.
How-to-do Steps
- Begin in a standard plank position with your forearms on the ground.
- Engage your core and rotate your hips to one side, dipping them towards the floor.
- Rotate your hips back to the center and then to the opposite side.
- Continue alternating sides for the desired number of repetitions or time.
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Muscles Worked
Hip Roll Plank primarily targets the Abs, Lats, Glutes, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs30%
Lats30%
Glutes30%
Secondary
Quads10%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Hip Roll Plank work?
Hip Roll Plank primarily targets the Abs, Lats, Glutes. Secondary muscles involved include Quads. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Hip Roll Plank?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Hip Roll Plank suitable for beginners?
Yes, Hip Roll Plank is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
