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Side Lying - Elevated Hip Drop

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https://d3l49f0ei2ot3v.cloudfront.net/Thumbnails/Copy_of_227._Side_Lying_-_Elevated_hip_Drop.webp

Key Points:

Common Mistakes:

Exercise Notes:

Key Points: Drop hip from elevated side-lying position. Common Mistakes: Not engaging core, poor control.

Side Lying - Elevated Hip Drop muscle groups

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Bodyweight

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Push Up

Beginner

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Deadlift

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Barbell

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Dumbbell

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Beginner

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Pin loaded

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Seated Row

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Beginner

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Medicine Ball

Glutes, Quads

Deadlift

Intermediate

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Dumbbell

Quads, Glutes, Hamstrings, Lower Back

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Deadlift

Intermediate

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KettleBell

Quads, Glutes, Hamstrings, Lower Back

Leg Press

Beginner

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Quads

Pendulum Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Leg Press

Beginner

+

Pin loaded

Quads

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Intermediate

+

Dumbbell

Shoulders, Traps

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Beginner

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Plate loaded

Calves

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Bodyweight

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Bench Press

Beginner

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Smith

Chest

Seated Row (Chest Supported)

Beginner

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Plate loaded

Lats, Traps

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Bodyweight

Quads, Glutes

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Intermediate

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Smith

Traps, Lats

T-Bar Row

Intermediate

+

Plate loaded

Traps, Lats

Leg Extension (Isolated)

Beginner

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Pin loaded

Quads

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Hip Thrust

Intermediate

+

Plate loaded

Glutes, Hamstrings

Cable Tricep Extension

Beginner

+

Cable

Triceps

Lat Pull Down

Beginner

+

Plate loaded

Lats

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Bulgarian Split Squat

Intermediate

+

KettleBell

Quads, Glutes

Cable Lateral Lunge and Woodchop

Intermediate

+

Cable

Glutes, Abs

Nordic Curl

Intermediate

+

Bodyweight

Hamstrings

Push Up (Pseudo)

Intermediate

+

Bodyweight

Chest

Front Squat

Intermediate

+

Barbell

Quads, Glutes

Cable Chest Fly

Beginner

+

Cable

Chest

Front Pulldown (Isolated)

Beginner

+

Pin loaded

Traps, Lats

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Chest Dips

Intermediate

+

Bodyweight

Chest

3 point row

Intermediate

+

KettleBell

Lats, Traps

Reverse Fly

Intermediate

+

Dumbbell

Shoulders, Traps

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Romanian Deadlift (RDL)

Intermediate

+

KettleBell

Hamstrings, Glutes, Lower Back

Tricep Extension

Beginner

+

Pin loaded

Triceps

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Incline Chest Fly

Intermediate

+

Plate loaded

Chest

Neck Extension

Beginner

+

Plate loaded

Traps

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Incline Chest Press (Isolated)

Beginner

+

Pin loaded

Chest, Shoulders

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Glute Kickback

Beginner

+

Pin loaded

Glutes

Rear Delt Fly

Beginner

+

Pin loaded

Shoulders

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Overhead Press

Beginner

+

KettleBell

Shoulders

Shoulder Press

Beginner

+

Pin loaded

Shoulders

Leg Press

Beginner

+

Pin loaded

Quads

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Bicep Curl

Beginner

+

Pin loaded

Biceps

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

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Decline Chest Press (Isolated )

Beginner

+

Plate loaded

Chest

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Bicep Curl

Beginner

+

Dumbbell

Biceps

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Push Up (Decline)

Intermediate

+

Bodyweight

Chest

Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Dumbbell Hammer Curl

Beginner

+

Dumbbell

Biceps

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Decline Bench Press

Intermediate

+

Barbell

Chest

Decline Sit Up

Intermediate

+

Bodyweight

Abs

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Side Plank

Beginner

+

Bodyweight

Abs, Obliques

Bench Press

Intermediate

+

Plate loaded

Chest

Sissy Squat

Beginner

+

Bodyweight

Quads

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High Low Plank

Beginner

+

Bodyweight

Abs

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

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Cable Chest Press

Beginner

+

Cable

Chest

Deadlift

Intermediate

+

Dumbbell

Quads, Glutes, Hamstrings, Lower Back

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Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

Bicep Curl

Beginner

+

Plate loaded

Biceps

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Kettlebell Swing

Intermediate

+

KettleBell

Glutes, Hamstrings, Quads, Lower Back

Incline Chest Press (Isolated)

Beginner

+

Plate loaded

Chest

Back Extension

Beginner

+

Pin loaded

Lower Back

Lateral Lunge Med Ball Raise

Beginner

+

Medicine Ball

Glutes, Quads

Around the World

Beginner

+

KettleBell

Obliques, Abs

Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Forward Dumbbell Lunge

Beginner

+

Dumbbell

Quads

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Dumbbell Incline Bench Press

Intermediate

+

Dumbbell

Chest

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Hanging Knee Twist

Intermediate

+

Bodyweight

Obliques, Abs

Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Chest Press

Intermediate

+

Plate loaded

Chest

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Ab Crunch

Beginner

+

Pin loaded

Abs

Romanian Deadlift (RDL)

Intermediate

+

Barbell

Glutes, Hamstrings, Lower Back

Hanging Leg Raise

Intermediate

+

Bodyweight

Abs

Pallof Press

Beginner

+

Cable

Abs, Obliques

Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

Shrugs

Beginner

+

Cable

Traps

Split Squat

Beginner

+

KettleBell

Quads

Cable Tricep Extension

Beginner

+

Cable

Triceps

Hanging Knee Raise

Beginner

+

Bodyweight

Abs

Reverse Curl

Beginner

+

Dumbbell

Biceps, Forearms

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Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Forward Lunge

Beginner

+

Bodyweight

Quads

Preacher Curls

Beginner

+

Plate loaded

Biceps

Inverted Bosu Single Leg Squat

Intermediate

+

Bodyweight

Quads, Glutes

Sumo Squat

Beginner

+

KettleBell

Quads, Glutes

Deadlift

Intermediate

+

KettleBell

Quads, Glutes, Hamstrings, Lower Back

High Row (Isolated)

Beginner

+

Plate loaded

Lats

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Assisted Dip

Beginner

+

Pin loaded

Chest, Triceps

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Staggered SA Push with Rotation

Intermediate

+

Cable

Chest

Single Leg Squat (Single Leg)

Intermediate

+

Bodyweight

Quads, Glutes

Seated Row

Beginner

+

Pin loaded

Lats, Traps

Seated Row

Beginner

+

Pin loaded

Lats, Traps

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Tricep Extension

Beginner

+

Pin loaded

Triceps

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Inverted Bosu Push Up

Intermediate

+

Bodyweight

Chest

High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

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Goblet Lateral Lunge

Beginner

+

Dumbbell

Quads, Glutes

Belt Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Goodmorning

Beginner

+

Barbell

Hamstrings, Glutes, Lower Back

Leg Extension (Isolated)

Beginner

+

Plate loaded

Quads

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Shrugs

Beginner

+

Dumbbell

Traps

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Lat Pullover

Intermediate

+

Dumbbell

Lats

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Hip Flexion

Beginner

+

Pin loaded

Inner Thigh, Outer Hip

Seated Row

Beginner

+

Plate loaded

Lats, Traps

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Squat

Beginner

+

Bodyweight

Quads, Glutes

Bulgarian Split Squat

Intermediate

+

Dumbbell

Quads, Glutes

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Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Pendulum Squat

Intermediate

+

Plate loaded

Quads, Glutes

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Hip Abductor

Beginner

+

Pin loaded

Outer Hip

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Preacher Curl

Beginner

+

Pin loaded

Biceps

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Front Raise

Beginner

+

Dumbbell

Shoulders

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, lachie cubis - fitness

Reverse Lunge

Intermediate

+

Barbell

Quads, Glutes

Bicep Curl (Isolated)

Beginner

+

Pin loaded

Biceps

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Shoulder Press

Beginner

+

Plate loaded

Shoulders

Seated Lateral Raise

Beginner

+

Pin loaded

Shoulders

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, benefiit fitness - haymarket, plus fitness - gordon, plus fitness - chatswood, uts - activatefit gym, anytime fitness - haymarket, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kingsford, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - willoughby, sam druce - fitness, plus fitness - balgowlah, lachie cubis - fitness

Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Dynoball SL RDL into Slam and Plant

Beginner

+

Medicine Ball

Hamstrings

Rack Pull

Intermediate

+

Barbell

Glutes, Hamstrings, Traps, Lower Back

Ab Twist

Beginner

+

Pin loaded

Obliques

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, uts - activatefit gym, lachie cubis - fitness

Shrugs

Beginner

+

Cable

Traps

Ab Crunch

Intermediate

+

Plate loaded

Abs

Box Jump (90 Degree)

Intermediate

+

Bodyweight

Quads, Glutes

Pallof Press Hold

Beginner

+

Cable

Abs, Obliques

Bicep Curl

Beginner

+

Dumbbell

Biceps

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, lachie cubis - fitness

Chest Fly

Beginner

+

Pin loaded

Chest

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, plus fitness - gordon, benefiit fitness - haymarket, lachie cubis - fitness

Back Extension

Beginner

+

Bodyweight

Lower Back, Glutes, Hamstrings

High Row (Isolated)

Beginner

+

Pin loaded

Lats, Traps

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Leg Press

Beginner

+

Pin loaded

Quads

Skull Crushers

Beginner

+

Dumbbell

Triceps

sam druce - fitness, plus fitness - lindfield, benefiit fitness - haymarket, plus fitness - balgowlah, plus fitness - chatswood, plus fitness - gordon, anytime fitness - kensington, anytime fitness - surry hills, plus fitness - castle hill, plus fitness - darlinghurst, anytime fitness - wolli creek, plus fitness - cremorne, anytime fitness - kingsford, anytime fitness - haymarket, uts - activatefit gym, anytime fitness - bexley, anytime fitness - willoughby, father figure fitness - sydney, jono franze - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Overhead Tricep Extension

Intermediate

+

Pin loaded

Triceps

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Hack Squat (45 Degree)

Intermediate

+

Plate loaded

Quads, Glutes

Assisted Chin Up

Beginner

+

Pin loaded

Lats, Biceps

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - lindfield, benefiit fitness - haymarket, , plus fitness - gordon, plus fitness - chatswood, plus fitness - balgowlah, plus fitness - darlinghurst, uts - activatefit gym, anytime fitness - haymarket, plus fitness - cremorne, plus fitness - castle hill, anytime fitness - bexley, anytime fitness - wolli creek, anytime fitness - kensington, anytime fitness - surry hills, anytime fitness - northbridge, anytime fitness - willoughby, lachie cubis - fitness

Incline Chest Press (Isolated)

Beginner

+

Pin loaded

Chest, Shoulders

jono franze - sydney, father figure fitness - sydney, benefiit fitness - haymarket, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, lachie cubis - fitness

Seated Lateral Raise

Beginner

+

Pin loaded

Shoulders

Glute Kickback

Beginner

+

Pin loaded

Glutes

Leg Curl (Standing)

Beginner

+

Pin loaded

Hamstrings

Lat Pullover

Intermediate

+

Pin loaded

Lats

Shoulder Press (Isolated)

Beginner

+

Plate loaded

Shoulders

jono franze - sydney, father figure fitness - sydney, ken druce - fitness, ken druce - pymble, nelo - fitness, ethan fitness - sydney, plus fitness - gordon, lachie cubis - fitness

Pull Up

Intermediate

+

Bodyweight

Biceps, Lats

Hip Adductor

Beginner

+

Pin loaded

Inner Thigh

Standing Calf Raise

Beginner

+

Smith

Calves

Incline Chest Press (Isolated)

Beginner

+

Plate loaded

Chest

Front Squat (Heel Raised)

Intermediate

+

Barbell

Quads, Glutes

Hip Thrust (Glute Drive Machine)

Intermediate

+

Plate loaded

Glutes, Hamstrings

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Pallof Press

Beginner

+

Cable

Abs, Obliques

Reverse Fly

Intermediate

+

Dumbbell

Shoulders, Traps

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Chin Up

Intermediate

+

Bodyweight

Biceps, Lats

45 Degree Leg Press (Isolated)

Intermediate

+

Plate loaded

Quads, Glutes

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Hip Adduction

Beginner

+

Pin loaded

Inner Thigh

Lateral Lunge

Beginner

+

Bodyweight

Quads, Glutes

Goblet Wedge Squat

Beginner

+

Dumbbell

Quads, Glutes

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Around the World

Beginner

+

KettleBell

Obliques, Abs

Lat Pull Down (Isolated)

Beginner

+

Pin loaded

Lats

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Kneeling Push Up

Beginner

+

Bodyweight

Chest

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Seated Cable Row

Beginner

+

Pin loaded

Lats

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Leg Extension (Isolated)

Beginner

+

Pin loaded

Quads

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Waiters Bow

Beginner

+

Bodyweight

Hamstrings, Glutes, Lower Back

Seated Row

Beginner

+

Plate loaded

Lats, Traps

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Tricep Extension (Isolated)

Beginner

+

Pin loaded

Triceps

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Squat Machine

Intermediate

+

Plate loaded

Quads, Glutes

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Cable Tricep Extension

Beginner

+

Cable

Triceps

Calf Extension

Beginner

+

Pin loaded

Calves

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Push Up

Beginner

+

Bodyweight

Chest

Step Up

Beginner

+

Bodyweight

Quads

Reverse Hyper

Intermediate

+

Plate loaded

Glutes, Lower Back, Hamstrings

Side Plank with Hip Abduction

Beginner

+

Bodyweight

Abs, Outer Hip, Obliques

Ab Crunch

Beginner

+

Pin loaded

Abs

Tricep Extension

Intermediate

+

Dumbbell

Triceps

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Inverted Bosu Decline Push Up

Intermediate

+

Bodyweight

Chest

Incline Chest Press

Beginner

+

Pin loaded

Chest, Shoulders

Dumbbell Hammer Curl

Beginner

+

Dumbbell

Biceps

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Standing Leg Drive

Beginner

+

Plate loaded

Quads, Glutes, Hamstrings

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Side Lying - Elevated Hip Drop

Side Lying - Elevated Hip Drop

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Key Points:

Common Mistakes:

Exercise Notes:

Where you should 'feel it':

Similar Exercises

Leg Curl

Beginner

+

Shoulder Press

Beginner

+

Nordic Curl (Assisted)

Beginner

+

Bicep Curl

Beginner

+

Tricep Extension (Isolated)

Beginner

+

Pallof Press Hold

Beginner

+

Ab Twist

Beginner

+

Cable Chest Press

Beginner

+

Dynoball SL RDL into Slam and Plant

Beginner

+

Hip Thrust

Intermediate

+

Dumbbell Lateral Raise

Beginner

+

Nordic Curl

Intermediate

+

Inverted Bosu Single Leg Squat

Intermediate

+

Clean and Press

Intermediate

+

Glute Kickback

Beginner

+

Inverted Bosu Single Leg Hold

Intermediate

+

Oblique Crunch

Intermediate

+

Box Jump (Single Leg )

Intermediate

+

Seated Row

Beginner

+

Lateral Raise (Seated)

Beginner

+

Incline Chest Press (Isolated)

Beginner

+

Front Pulldown (Isolated)

Beginner

+

Side Plank

Beginner

+

Donkey Calf Raise