Hip Hike Exercise
A simple but highly effective drill to train pelvic control and target the glute medius—especially helpful for running mechanics.
EPI video demonstration · Watch on YouTube
Muscles Targeted
Gluteus medius/minimus, lateral hip stabilizers, and deep core.
Key Benefits
- Improves pelvic control during single-leg stance
- Targets glute medius without knee stress
- Great for runners dealing with hip drop mechanics
- Easy to dose and easy to feel when done right
Equipment Needed
A small step, stair, or sturdy plate/box to stand on.
How to Perform
- Stand on one leg on a step with the other leg hanging off.
- Let the “free” hip drop slightly (controlled).
- Use the stance-side hip to lift the pelvis back to level.
- Move slowly—avoid bouncing.
- Repeat for reps or time, then switch sides.
Programming Options
- 2–4 sets of 8–15 reps per side
- Or 2–3 sets of 20–40 seconds per side
- Excellent between running days or as a warm-up
Why This Variation Works
Hip hikes isolate pelvic control in a way that carries over directly to single-leg stance, walking, and running—without requiring heavy loads.
When to Use It
Great for hip drop patterns, lateral hip weakness, and as a simple stability drill when higher-impact work isn’t appropriate yet.
Related Glute Exercises
Browse the full Glute Exercises category for progressions.
Frequently Asked Questions
Where should I feel this?
You should feel it on the outside of the stance-side hip/glute—not in the low back.
How big should the motion be?
Small and controlled. A little drop and lift is plenty if you keep it slow.
Can I hold onto something?
Yes. Light fingertip support is fine if it keeps the movement clean.
More exercises in this collection
Explore other videos in Glute Exercises. These movements are related by category, not necessarily direct progressions.
Educational exercise information only. This is not an individualized treatment plan. Modify or stop any exercise that worsens symptoms, and seek appropriate professional guidance when needed.