Side Plank with Hip Drop (TRX / Suspension Trainer)

A dynamic oblique exercise combining a side plank with controlled hip drops, creating a pumping motion that intensifies lateral core and oblique activation.

Instructions

1. Start in a side plank position with feet in TRX foot cradles
2. Support your body on your forearm with elbow under shoulder
3. From the top position, lower your hips down toward the ground
4. Drive your hips back up to the starting position using your obliques
5. Repeat this hip drop and raise movement for prescribed reps
6. Maintain core engagement throughout the movement
7. Keep your shoulders stable and prevent rotation

Tips

• The hip drop adds dynamic movement to the static side plank
• Focus on oblique activation during the hip raise phase
• Control the descent to avoid using momentum
• Keep your shoulders stacked throughout the movement
• The TRX adds instability which increases core demands
• Exhale as you raise your hips, inhale as you lower