Plank Dips: What They Are, Muscles Worked, Benefits, and How to Perform

What Are Plank Dips?

Plank dips are a dynamic core exercise that builds upon the foundational static plank, engaging the oblique muscles through controlled side-to-side hip movements to enhance rotational core strength and stability.

What Are Plank Dips?

Plank dips are a popular variation of the traditional forearm plank, transforming a static isometric hold into a dynamic movement that specifically targets the lateral core musculature. In this exercise, while maintaining a standard forearm plank position, the practitioner gently lowers one hip towards the floor, then returns to the starting position before repeating the movement on the opposite side. This controlled, alternating hip drop and lift introduces a rotational component, making it an excellent exercise for developing the strength and endurance of the oblique abdominal muscles, which are crucial for torso rotation and anti-rotation stability.

Muscles Worked

Plank dips are a comprehensive core exercise that primarily targets the oblique muscles while engaging a wide array of stabilizing muscles throughout the body.

• Primary Movers:

  • External Obliques: These are the largest and most superficial of the lateral abdominal muscles, responsible for trunk rotation and lateral flexion. They are heavily engaged as you lower and lift each hip.
  • Internal Obliques: Located beneath the external obliques, these muscles also contribute to trunk rotation and lateral flexion, working synergistically with the external obliques.
  • Transversus Abdominis (TVA): While not a primary mover in the rotational aspect, the TVA is crucial for maintaining intra-abdominal pressure and core stability throughout the movement, acting as a natural corset.

• Stabilizers:

  • Rectus Abdominis: The "six-pack" muscle works isometrically to prevent the spine from hyperextending and helps stabilize the torso.
  • Erector Spinae: These back muscles work to maintain spinal alignment and prevent excessive flexion or extension.
  • Gluteal Muscles (Gluteus Maximus, Medius, Minimus): Engaged to maintain hip extension and prevent hip sagging.
  • Quadriceps: Activated to keep the legs straight and stable.
  • Deltoids (Shoulders) and Serratus Anterior: Provide stability to the shoulder girdle and scapulae, supporting the upper body's base.

How to Perform Plank Dips

Proper form is paramount to maximize the effectiveness of plank dips and minimize the risk of injury.

1. Starting Position:

   • Begin in a standard forearm plank position. Your elbows should be directly beneath your shoulders, and your forearms parallel on the floor, fingers pointing forward.
   • Extend your legs straight back, resting on the balls of your feet.
   • Ensure your body forms a straight line from the crown of your head through your shoulders, hips, and heels. Avoid letting your hips sag or pike upwards.
   • Engage your core by drawing your navel towards your spine, creating a braced and stable midsection.

2. Execution:

   • Inhale, then as you exhale, slowly and with control, rotate your hips slightly to one side, allowing that hip to dip gently towards the floor. Aim to bring your hip close to the floor without actually touching it or collapsing.
   • Maintain a stable upper body; the movement should primarily come from your hips and obliques, not your shoulders or lower back.
   • Engage your obliques on the opposite side to lift your hip back to the starting straight-line plank position.
   • Repeat the movement on the other side, alternating continuously.

3. Key Cues:

   • Control the Movement: Avoid using momentum. Each dip and return should be deliberate and controlled.
   • Maintain Spinal Alignment: Keep your back flat throughout the exercise; do not allow it to arch or round.
   • Engage the Core: Continuously brace your abdominal muscles to protect your lower back and maximize oblique activation.
   • Breathe Steadily: Do not hold your breath. Inhale as you prepare, exhale as you dip, and inhale as you return to center.

Benefits of Incorporating Plank Dips

Integrating plank dips into your workout routine offers several significant advantages for core strength and overall functional fitness.

• Enhanced Oblique Strength: Plank dips directly target the internal and external obliques, leading to stronger, more defined side abdominal muscles. This is crucial for rotational power and anti-rotational stability.
• Improved Core Stability and Rotational Control: By introducing a dynamic, rotational element to the plank, this exercise challenges and improves the core's ability to stabilize the spine during movement, which is vital for daily activities and athletic performance.
• Dynamic Core Engagement: Unlike static planks, dips add a movement component, training the core muscles to work effectively through a range of motion, which is more functional for real-world movements.
• Spinal Health: A strong core, particularly the obliques and transversus abdominis, provides essential support for the lumbar spine, potentially reducing the risk of lower back pain and improving posture.
• Athletic Performance: Many sports and activities involve rotational movements (e.g., throwing, swinging, twisting). Strong obliques developed through exercises like plank dips can significantly improve power and efficiency in these movements.

Common Mistakes to Avoid

To ensure safety and effectiveness, be mindful of these common errors when performing plank dips.

• Sagging Hips: Allowing your hips to drop below the straight line of your body puts excessive strain on your lower back and reduces core engagement. Keep your glutes and core actively braced.
• Piking Hips Too High: Raising your hips too far towards the ceiling reduces the challenge on your core and shifts the load to your shoulders. Maintain a relatively straight line from head to heels.
• Rushing the Movement: Performing the dips too quickly relies on momentum rather than controlled muscle activation. Slow, deliberate movements maximize muscle time under tension and effectiveness.
• Shrugging Shoulders: Allowing your shoulders to creep up towards your ears places unnecessary tension on your neck and upper trapezius muscles. Keep your shoulders packed down and away from your ears.
• Lack of Core Engagement: If you feel the exercise primarily in your lower back, it's a sign that your core is not adequately engaged. Focus on drawing your navel towards your spine and bracing your abdominals.

Who Should Consider Plank Dips?

Plank dips are an excellent exercise for individuals who have already mastered the foundational static forearm plank and are looking to progress their core training. They are particularly beneficial for:

• Fitness Enthusiasts: Seeking to diversify their core workouts and add a dynamic challenge.
• Personal Trainers and Student Kinesiologists: Looking to understand and implement effective core progressions for clients.
• Athletes: Especially those involved in sports requiring rotational power and stability (e.g., golf, tennis, baseball, combat sports, swimming).
• Individuals Aiming for Enhanced Oblique Definition: As this exercise directly targets these muscles.
• Anyone Seeking Improved Functional Core Strength: For better performance in daily activities and injury prevention.

Variations and Progressions

Once you've mastered the basic plank dip, you can explore variations to make it easier or more challenging.

• Easier Variations:

  • Knee Plank Dips: Perform the exercise from your knees instead of your toes, reducing the leverage and making it less demanding on the core.
  • Reduced Range of Motion: Dip your hips only a small distance towards the floor, gradually increasing the range as your strength improves.

• Harder Progressions:

  • Weighted Plank Dips: Place a light weight plate (e.g., 5-10 lbs) on your lower back or sacrum. This significantly increases the load on your core.
  • Single-Arm Plank Dips: (Advanced) Perform the dips while balancing on one forearm, greatly increasing the demand for anti-rotational stability.
  • Elevated Feet Plank Dips: Place your feet on a low step or bench, increasing the angle and overall difficulty.
  • Increased Repetitions or Time Under Tension: Simply performing more repetitions or slowing down the movement to increase time under tension can make the exercise more challenging.

Conclusion

Plank dips are a highly effective dynamic core exercise that offers a significant progression from the traditional static plank. By specifically targeting the oblique muscles, they build rotational strength, improve core stability, and contribute to overall functional fitness and spinal health. When performed with correct form and integrated into a balanced training regimen, plank dips can be a valuable addition for anyone looking to cultivate a stronger, more resilient core. As with any exercise, consistency and attention to proper technique are key to maximizing benefits and ensuring safety.