Hip Hike Exercise
Hip Hike Exercise
A simple but highly effective drill to train pelvic control and target the glute medius—especially helpful for running mechanics.
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
Keep the standing knee mostly straight—motion should come from the pelvis, not the knee.
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.
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.