Side Plank Hip Drop

Description/Instructions:

  1. Go into a regular side plank

  2. Make sure body is in line and balance,

  3. Slowly drop your hip and tap it off of the floor then pull it back in line to starting position - that is 1 rep

Helpful Cues:

  1. You can use foot of leg on top to help balance by putting one part of it down as long as your body remains in a straight line and your hips aren’t drooping when you return to starting position after each tap

  2. Put arm that's facing ceiling straight up or hand on hip to see if you’re uneven/tilted/unbalanced

Common Mistakes:

  1. Being unbalanced and rushing reps

  2. Rolling forward/backward

  3. Hips drooping in original plank position

Other Names:

  1. Side plank hip taps

  2. Side plank pulses

Common Variations:

  1. Plank hip dips, adding/holding a small weight on hip facing up for added resistance

  2. Adding a tempo

  3. Using a foam under supporting arm for stability challenge

  4. High (elbow straight) or low (elbow supporting) plank positions