Hip Roll Plank
- Zielmuskel
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- Equipment
- Body weight
- Körperregion
- Waist
- Typ
- Strength
The hip roll plank is a bodyweight core exercise that builds on the standard plank by rotating the hips from side to side. It challenges the obliques and deep abdominals while the rest of your core works to keep the body stable, making it a no-equipment way to train rotational control and anti-extension strength.
Hip Roll Plank: So führst du sie aus
- 1Set up in a forearm plank: elbows under your shoulders, forearms flat on the floor, and legs extended back with feet together.
- 2Brace your abs and squeeze your glutes so your body forms a straight line from head to heels.
- 3Keep your shoulders and upper back still as you slowly rotate your hips to one side, lowering that hip toward the floor without touching it.
- 4Pause briefly at the bottom of the rotation while keeping your core braced.
- 5Reverse the movement and rotate your hips to the opposite side under control.
- 6Continue alternating sides at a steady tempo, breathing throughout and keeping the rest of your body stable.
- 7Finish the set, then lower your knees to the floor to come out of the plank.
Technik-Tipps
- Move slowly and with control — the rotation should come from your core, not from swinging your legs or hips.
- Keep your hips from sagging at the top of each rep so the abdominals stay engaged the whole time.
- Keep your neck long and your gaze down at the floor to keep the spine in a neutral line.
- Press your forearms firmly into the floor to stabilize your shoulders as you rotate.
Häufige Fehler
- Letting the hips sag toward the floor between reps, which loads the lower back and takes tension off the abs.
- Rotating too fast and using momentum, which lets the core off the hook and reduces the work on the obliques.
- Holding your breath through the set, which spikes tension and makes it harder to stay braced and stable.
- Letting the shoulders or upper body twist along with the hips, which turns it into a body roll instead of an isolated core rotation.
Häufig gestellte Fragen
What muscles does the hip roll plank work?
It mainly works the core — the abdominals and the obliques along the sides of your waist. The glutes and shoulders also work to keep your body stable as you rotate.
Is the hip roll plank good for beginners?
Yes, if you can already hold a standard plank with good form. Start with a small range of rotation and a slow tempo, then increase the range as your core gets stronger.
How many reps should I do?
A good starting point is 2–3 sets of 8–12 controlled rotations per side. Focus on form and a steady tempo rather than rushing through high reps.
What's a good alternative to the hip roll plank?
A standard forearm plank builds the same anti-extension stability, while side planks and plank rotations are good alternatives that emphasize the obliques.
