Hip Hikes

Healthy Hips = Heathly Runners

Hip Hikes are a great exercise to improve the strength of the hips. This exercise strengthens the gluteus medius muscle located in the side of your hips and buttocks.

Weakness or muscle imbalance in the hip complex can lead to a variety of issues:

  • low back pain
  • hip pain, including IT and TFL issues
  • knee pain
Coach Harboe performing Hip Hikes @ PESfit Gym

How To Perform Hip Hikes:

  1. Stand on a step stool or the bottom step of your stairs. If balance is a problem, be hold onto something stable. Stand sideways on the step and hang one leg off the step. Engage the core tight and keep the pelvis level.
  2. While standing on the step with one leg, keep the working leg straight and core engaged. Allow the leg that is hanging off the step to slowly fall towards the ground. It is crucial to keep the working leg on the step as straight as possible. The foot should not lower enough to touch the ground — be sure to control the movement with a slow, steady drop.
  3. Use the hip muscles in the working leg on the step to raise the pelvis up. The working leg should remain straight. Raise the pelvis above level – a slow, steady raise.


Repeat the pelvic drop 10 to 15 times for each side of the body. The exercise can be progressed with multiple sets then adding a dumbbell in your hand to add resistance.

Hip Hikes are one a half dozen preventative maintenance exercises I perform every day to maintain a healthy running body.

Stephanie Harboe is a RRCA-certified coach and NASM-certified personal trainer.


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