Exercise guide
Sphinx Heel Drop
- Beginner
- Compound
- Rep-based
- Lower legs
- Shoulders
- Upper legs
- Waist
The Sphinx Heel Drop is a dynamic plank variation that targets the obliques and deep core while building isometric shoulder stability. It improves rotational control and lateral core strength by challenging the body to maintain a neutral spine during hip rotation.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Start in a forearm plank position with your elbows directly under your shoulders and forearms parallel to each other.
- Engage your core and glutes to create a straight line from your head to your heels.
- Position your feet hip-width apart to provide a stable base for rotation.
How to do it
- Rotate your hips and heels to one side, lowering the side of your foot toward the floor while keeping both forearms firmly grounded.
- Exhale and use your obliques to pull your hips back to the center starting position.
- Inhale as you repeat the rotation to the opposite side in a slow, controlled tempo.
- Continue alternating sides, ensuring your chest remains parallel to the floor throughout the movement.
Form checklist
- Keep your elbows stacked directly under your shoulders to engage the deltoids and pectorals.
- Avoid letting your lower back sag or your hips pike upward during the rotation.
- Maintain a neutral neck by looking at the floor between your forearms.
- Ensure the movement is driven by the waist and core, not just shifting the feet.
Pro tips
- Press your forearms actively into the floor to create tension in the serratus anterior and pectorals.
- Focus on the 'squeeze' in your side obliques as you pull your hip back to the center position.
- Keep your legs fully locked out to ensure the rotational force is managed by the core.
Make it harder
- Pause for 2-3 seconds at the bottom of the heel drop to increase time under tension for the obliques.
- Bring your feet closer together to reduce your base of support and increase the stability challenge.
Frequently asked
- What muscles does the sphinx heel drop work?
- The sphinx heel drop primarily targets the abs, deltoids, obliques, and pectorals, and also works the erector spinae, glutes, and hamstrings as secondary muscles.
- What equipment do you need for the sphinx heel drop?
- The sphinx heel drop requires no equipment — just your body weight.
- Is the sphinx heel drop good for beginners?
- Yes. The sphinx heel drop is a beginner-friendly movement and a strong foundation to build on.
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