The Core Exercise Everyone Overlooks: 2 Hand Hip Drop

When most people think of core training, they think of planks, sit-ups, or crunches. But the core’s most essential—and most neglected—function is rotation.

That’s where the 2-Hand Hip Drop comes in.

This simple bodyweight movement trains rotational strength and mobility using nothing but your own body—and you can do it anywhere.

It targets your obliques, improves upper body stability, and teaches your body to move the way it was designed to—through coordinated, spiraling motion from the ground up.

The 2-Hand Hip Drop is especially valuable for grapplers and fighters, who rely on rotational force for takedowns, guard passing, and transitions. But its benefits go far beyond the mat.

It also lays the foundation for a key human movement: the Get-Up.

Master the 2-Hand version first, then progress to more advanced variations like the 1-Hand Hip Drop and 1-Hand Sit Through.

Whether you're looking to build core strength, improve mobility, or move more like an athlete, this movement is a must.

Watch the video to learn the 2-Hand Hip Drop and start rotating the right way.