Swiss Ball Hip Hike
In this video, Dr. Brian Damhoff from Elite Performance Institute demonstrates the **Swiss Ball Hip Hikes**—one of the single best glute med drills for runners and anyone fighting hip drop or knee valgus.
🔥 Benefits of Swiss Ball Hip Hikes:
- ✅ Brutal glute medius & lateral core work
- ✅ Drop pelvis as low as possible → drive belt line sky-high
- ✅ 90% of the work happens in the last 10% of the hike (finish strong!)
- ✅ Hand on glute med = instant feedback when it fires
- ✅ Huge carryover to running gait, single-leg stability, and injury prevention
📝 Exercise Details:
Exercise: Swiss Ball Hip Hikes
Difficulty Level: Intermediate
🛠️ What You’ll Need:
✔ Swiss ball (stability ball)
✔ Wall or sturdy surface for support
📅 When to Use This:
Perfect glute med warm-up, finisher, or corrective drill—especially for runners, hikers, or anyone with weak hip stabilizers.
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📢 DISCLAIMER: Always consult with a healthcare professional before beginning a new exercise routine. Perform at your own risk and stop if you experience pain.