Side Plank Hip Drop 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Side Plank Hip Drop is a bodyweight exercise that primarily targets the abs while also engaging the obliques as a secondary muscle group. It is performed by holding a side plank position with the body in a straight line, then slowly lowering the hip toward the floor and raising it back to the starting position. This controlled movement strengthens the core, improves stability, and enhances oblique activation, making it an effective exercise for developing core strength and improving overall balance.
How to Perform
Start by positioning yourself in a standard side plank, supporting your body on one forearm with feet stacked and your body forming a straight line from head to heels.
Engage your core and keep your hips lifted, ensuring your body stays aligned and stable throughout the movement.
Gently lower your hip toward the ground in a controlled manner until it is just above or lightly touches the floor.
Raise your hip back up to the original side plank position, maintaining proper alignment and balance.
Repeat the lowering and lifting motion for each repetition, focusing on smooth, deliberate movements to maximize core and oblique engagement.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
To improve stability, lightly place part of the top foot on the floor while keeping your body aligned and hips lifted during each return to the starting position.
Extend the arm facing the ceiling upward or rest your hand on your hip to monitor any tilting or imbalance throughout the movement.
How Not to Perform
Don’t let your hips sag or drop below the line of your body.
Don’t twist your torso forward or backward while lowering or raising your hip.
Don’t use momentum or rush the movement; keep it slow and controlled.
Don’t lock your supporting elbow; keep a slight bend to protect the joint.
Don’t allow your shoulders to collapse or shrug toward your ear.
Don’t lift your top leg or let it move excessively; keep focus on core and obliques.
Don’t hold your breath; maintain steady breathing throughout the exercise.
Don’t place your top foot too heavily on the floor, which can shift focus away from abs.
Don’t let your neck bend or strain; keep it aligned with your spine.
Don’t perform reps with uneven lowering or lifting; aim for symmetry and control.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
