Exercise Database

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Hip Hike
Course: PHRE 3045 – Sports Injuries Movement Pattern: Target: Quadratus Lumborum Synergist(s): Gluteals
Exercise
Regressions: Progressions:

Equipment: Plyo box
Description:
  1. Stand upright on a sturdy step or box leaving one leg off the edge.
  2. Use only your hips to initiate movement (NOT by bending at the knee).
  3. Allow your hip to drop towards the ground.
  4. Engage your QL muscle to lift the hip back up as high as possible.
  5. Repeat.  You will be dropping below and then pulling back up above horizontal when looking at your iliac crests (see above picture).
Common Error(s): Valgus knees
Spotting: Consider self-spotting option
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