Standing Hip Dip
HIP DIPS
The standing hip dip is a hip abductor strengthening exercise. This exercise targets the stance leg’s hip abductors. Start by standing on one leg with the non-target leg suspended in the air (knee is bent in the air). Begin the exercise laterally tilting the non-stance pelvis towards the ground. Keep the stance leg’s knee straight during as you are doing this. Once at your end range raise the suspended leg’s pelvis towards the ceiling. Keep the spine as neutral as possible to isolate the hip muscles away from the spinal lateral flexors.
Muscles Involved:
Glutes
Gluteus Minimus
Gluteus Medius
Gluteus Maximus
Tensor Fascia Latae (TFL)
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