Core · Bodyweight
Hip Roll Plank
How to do the hip roll plank, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Begin in a forearm plank with elbows under your shoulders and your body in a straight line. Keeping your core tight, rotate your hips to dip one side toward the floor, then come back through center and dip the other side, alternating side to side. Control the rotation so your obliques drive the movement.
- 1Your obliques working as you rotate each hip toward the floor
- 2The whole core staying braced through the rotation
- 3Hips moving under control rather than dropping freely
Common mistakes
- Letting your hips sag or pike between reps
- Holding your breath; breathe steadily
- Twisting so far your shoulders shift off your elbows
Muscles worked
The hip roll plank mainly works the obliques and lower abs, with the upper abs, glutes, and front delts assisting.
- ObliquesPrimary
- Lower AbsPrimary
- Upper AbsSupport
- GlutesSupport
- Front DeltsSupport
- Lower BackMinor
- QuadsMinor
Kovo programs the hip roll plank for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.