To perform the Standing Hip Hike Exercise:
- Begin a standing position with the left leg straight and the right leg raised off the floor (Figure 1). Raise your right hip and pelvis by hiking your hip towards the ceiling. As you do this you should feel a contraction on the outside of your left hip and in your right lateral trunk (Figure 2).Note: It is often necessary to hold a posterior pelvic tilt while you are doing this to engane the rigth muscles. In some cases using an exercise ball against the wall can also be helpful in the early stages of this exercise.
- Hold this position for 1-2 seconds, slowly lower your right hip and pelvis back towards the floor, then hike your hip and pelvis towards your shoulder once again.
- Be sure to keep the left leg straight and do not allow your shoulders to move from side to side . Instead, concentrate on using the muscles on the outside of your left hip to rotate your pelvis upand down. If you are doing this exercise correctly you should feel a burning in the muscles on the outside of your left hip.
- Perform as many repetitions as possible while maintaining perfect form, rest for 30 – 60 seconds, then perform a second set to failure.