How to do a TRX Hip Drop
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with TRX Hip Drop
Target muscles worked
Instructions for Proper Form
The TRX Hip Drop focuses on the obliques and core stability by incorporating a side-to-side dropping motion. This exercise offers a unique challenge to the standard core workout, improving lateral core strength, flexibility, and enhancing overall core conditioning.
- Stand upright in a staggered stance with your right foot leading and slightly lean away from the TRX anchor clasping a single TRX handle with both hands just above your head. Drop your hips away from the TRX anchor as you keep the TRX handle just above your head. Return to the starting position and repeat with the opposite side.
Sets & Reps Calculator
Average TRX Hip Drop standards by male, female, gender, weight, age and height
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Alternatives & Variations to TRX Hip Drop
1. TRX Ab Rollout
62.3 mSCORESWAPPED 8 TIMESSimilar to the traditional ab rollout, the TRX Ab Rollout challenges the core muscles through an extended range of motion. This exercise strengthens the abdominal muscles, improves core stability, and enhances shoulder strength, making it a powerful tool for building a strong, functional core.
2. Dumbbell Side Bend
38.8 mSCORESWAPPED 7 TIMESDumbbell Side Bend is an isolation exercise that primarily targets the obliques. The use of a dumbbell adds resistance to the movement, helping to build muscle mass and strength in your sides. This is a simple exercise that aids in improving core stability and can be easily incorporated into any abdominal workout routine.
3. TRX Fallout
54.2 mSCORESWAPPED 5 TIMESThe TRX Fallout is a comprehensive exercise that strengthens the core, shoulders, and chest by extending the arms in front while maintaining stability. This challenging variation not only enhances core stability but also improves upper body strength, offering a dynamic and effective range of motion.
4. TRX Squat
40.6 mSCORESWAPPED 5 TIMESTRX Squat is an easier variation of squats. Like other squats, this compound movement primarily targets your quadriceps. By grasping the TRX straps, you can help support yourself as you descend into the squat, as well as being able to assist yourself as you return to a standing position. This can be a good starting point for building the strength needed to perform more challenging squat variations.
5. Flutter Kicks
88 mSCORESWAPPED 4 TIMESFlutter Kicks are a bodyweight core exercise that have you lay on a bench with your legs extended out over one end. This exercise is very similar to Scissor Kicks with the added benefit of having more room under your legs. This can give you a bit more range of motion as your leg descends.
6. Standing Elbow to Knee Crunch
43.5 mSCORESWAPPED 3 TIMESStanding Elbow to Knee Crunch is an isolation exercise that targets the core. By performing this movement from a standing position, you add a functional element, requiring balance and coordination. This exercise can also help improve stability and mobility in your hips and lower body. It's an excellent addition to any core routine for enhancing muscle activation and functional strength.
7. Leg Pull-In
94.9 mSCORESWAPPED 3 TIMESLeg Pull in is a bodyweight exercise that targets your core. By raising your legs off the ground, you’re already engaging your core. Additionally your core helps to pull your legs in towards your chest.
8. Hip Thrust
97 mSCORESWAPPED 3 TIMESHip Thrust is a compound, bodyweight exercise that primarily targets your glutes. This is a great beginner exercise that can help you learn and develop your glute drive, which is helpful for a number of different exercises and general movements. It’s a simple and easy to perform exercise that can help you develop strength.
9. TRX Bodysaw
45.7 mSCORESWAPPED 3 TIMESThe TRX Bodysaw strengthens the core, focusing on the abdominal muscles and obliques by extending the traditional plank's range of motion. This variation not only increases the intensity of the workout but also significantly improves stability and core endurance, making it a superior choice for core conditioning.