Hip hike on a step
Postureintermediaterepsno equipment
Standing on one leg on a step with the other leg hanging straight off the edge, the free side of the pelvis drops below level and is then lifted back up (and slightly above level) by the hip muscles of the standing leg, with both knees kept straight and the shoulders level; it trains the gluteus medius that keeps the pelvis level when you walk or climb stairs.
How to do it
- Stand with one foot on a step (about 15 cm) next to a wall or rail for balance, the other leg hanging straight off the edge. Keep the standing knee straight and the hands on your hips.
- Let the pelvis on the free side sink slowly so that foot drops toward the floor. Do not bend the knee or hip of either leg.
- Using the hip and buttock muscles of the standing leg, lift the pelvis back to level and a little higher, as if raising the free hip toward the ribs, without leaning the trunk or using the low back.
- Do 10-15 slow reps on each side, 2-3 sets. Watch your pelvis in a mirror. This is general exercise information, not medical advice; follow a physiotherapist's prescription if you have hip or back pain.
Muscles worked
Main: glutes
Supporting: obliques, lower back