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Hip Roll Plank

Exercise Profile

Body PartWaist
EquipmentBody weight
Primary Muscles
Secondary Muscles
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Introduction to the Hip Roll Plank

The Hip Roll Plank is a dynamic exercise that strengthens the core, glutes, and shoulders while improving overall balance and stability. It is suitable for individuals at all fitness levels, from beginners to advanced athletes, as it can be modified to match one's capabilities. People may choose to incorporate this exercise into their routine because it not only enhances physical strength and stability, but also aids in improving posture and reducing lower back pain.

Performing the: A Step-by-Step Tutorial Hip Roll Plank

  • Once you're in the plank position, rotate your entire body to the right side, lifting your right arm towards the ceiling while keeping your feet stacked or staggered for balance.
  • Hold this side plank position for a few seconds, ensuring that your hips are lifted and your body is in a straight line from head to heels.
  • Now, slowly rotate back to the initial plank position and then repeat the same process on the left side, lifting your left arm towards the ceiling.
  • Continue to alternate sides for the desired number of repetitions, ensuring your core is engaged and your body is aligned throughout the exercise.

Tips for Performing Hip Roll Plank

  • Core Engagement: Throughout the exercise, ensure that your core is engaged. This means pulling your belly button towards your spine. This not only helps to protect your lower back but also makes the exercise more effective in strengthening your core.
  • Controlled Movements: When rolling your hips, make sure to do it in a controlled manner. Avoid jerky or quick movements that could strain your back or neck. Remember, it's not about speed, but control and precision. Common Mistakes to Avoid:
  • Arching the Back: A common mistake is arching the back or letting the hips sag, which can put unnecessary strain on the lower back. Always aim to maintain a straight line from your head to your heels.

Hip Roll Plank FAQs

Can beginners do the Hip Roll Plank?

Yes, beginners can do the Hip Roll Plank exercise. However, it's important to start slowly and pay attention to form to avoid injury. If you find the exercise too challenging, you can modify it by performing the plank on your knees instead of your toes. It's also a good idea to consult with a fitness professional or physical therapist if you're new to exercise or have any health concerns.

What are common variations of the Hip Roll Plank?

  • Hip Roll Plank with Leg Lift: This variation adds an extra challenge by lifting the top leg as you roll your hip towards the floor.
  • Hip Roll Plank with Arm Reach: In this variation, you reach your top arm towards the ceiling as you roll your hip towards the floor.
  • Hip Roll Plank on Forearms: This variation is performed on your forearms instead of your hands, which can be less strain on your wrists.
  • Hip Roll Plank with Knee Tuck: This version involves tucking your knee towards your chest as you roll your hip towards the floor.

What are good complementing exercises for the Hip Roll Plank?

  • Side Plank: Like Hip Roll Plank, Side Plank is another variation of plank that targets the obliques, helping to improve core strength and balance, and thus complementing the focus on the core and oblique muscles.
  • Russian Twists: This exercise is a great complement to Hip Roll Plank because it also targets the obliques and lower abs, helping to build rotational power and stability, which is beneficial for a variety of physical activities.

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