Hip hike

How to do it

1. Stand sideways on a step with one foot on the edge and the other hanging off.
2. Keeping both knees straight, let the hanging hip drop slowly toward the floor.
3. Then use the glute of the standing leg to hike that hip back up, lifting the hanging side above level.
4. Move slowly and keep the motion at the pelvis, not the ankle.

Form cues

• Stand sideways on a step; keep the stance knee straight but not locked.
• Let the unsupported pelvis lower under control, then lift it back to level — not above.
• Don't lean the trunk or push through the ankle to cheat the lift.

Dosage

3 × 10 reps per side

Muscles worked

Strengthens: gluteus medius, gluteus minimus, quadratus lumborum

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