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

Related exercises