Hip Hitch

HipHip StabilityLateral Line
Written By David Song

HIP HITCH

This is a hip abductor strengthening and stability exercise. Start by stand on the edge of a step or plyo box with one leg with the non-target leg suspended in the air. Lower the suspended leg by lowering the pelvis towards the floor. Keep the stance leg’s knee straight during this exercise. The stance leg’s hip abductors are the muscles that are targeted during this exercise. Once at end range raise the suspended leg’s pelvis towards the ceiling by activating the stance leg’s hip abductors. Keep the spine as neutral as possible to isolate the hip muscles away from the spinal lateral flexors.

Structures Involved:

  • Glutes (Gluteus Minimus, Gluteus Medius, Gluteus Maximus)

  • Tensor Fascia Latae (TFL)

  • Iliotibial Band (ITB)

Related Conditions:

  • Greater Trochanteric Pain Syndrome

  • External Snapping Hip Syndrome

  • Glute Amnesia / Gluteal Amnesia

  • Sacroiliac Joint Syndrome

  • Hip Osteoarthritis

  • ITB Syndrome

  • Hip Impingement

  • Greater Trochanteric Bursitis

Exercise Equipment:

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