TRX Hip Drop
The TRX Hip Drop is a suspension exercise that targets core stability and hip mobility by utilizing a controlled hinging motion. It challenges the obliques and abdominal muscles to maintain a neutral spine while leveraging body weight against the straps.
Iridium counts this toward your oblique volume landmarks while accounting for the high isometric fatigue placed on the anterior deltoids and forearms. By analyzing your 7-day workout history, the system generally avoids programming this movement if your shoulders are not fully recovered from recent pressing. Progression is managed by tracking your RPE and reps relative to your bodyweight to ensure shoulder stability doesn't bottleneck your core development.
Form Cues
- Stand facing away from the anchor with arms extended
- Hinge at the hips to lean your torso forward
- Keep your spine neutral and core braced
- Drive through your front heel to return upright
- Don't round your lower back
- Don't bend your elbows to pull yourself up
- Don't let your hips twist or tilt unevenly
- Don't rush the lowering phase
Common Mistakes
- Rounding the lumbar spine
- Bending arms instead of hinging
- Uneven hip alignment
- Using momentum to return
Muscles Worked
This exercise primarily targets the core and obliques, which must work intensely to stabilize the torso against the forward lean. It also engages the hamstrings and glutes as they control the eccentric lengthening of the hip hinge and power the return to the starting position.
Primary
Secondary
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