Hip hike exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Hip hike )

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Name of exercise  AROM hip hike uni stand
Other names of exercise Hip hike
Description of exercise Hip hike exercise is a simple yet effective movement that targets the hip abductor muscles, which are responsible for stabilizing the pelvis and maintaining proper alignment of the lower body. To perform this exercise, stand with your feet hip-width apart and lift one hip up towards your ribcage while keeping your other hip down. Hold for a few seconds, then switch sides. This exercise helps improve balance, stability, and overall hip strength. It can also be modified by adding a resistance band or performing it on an unstable surface to increase the challenge. Regularly incorporating hip hike exercises into your workout routine can help prevent injuries and improve your overall functional movement.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand on a elevated step on one leg as shown.
  • Keeping knees straight, lift hip as high as possible, and lower.
  • Repeat.

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    Video Tutorial

     

    Body Part Lumbar, Hip
    Type of Muscles Back, Gluteal
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Side Bend
    Type of Action Abduction, Elevation

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved balance
  • Stronger hip muscles
  • Increased hip stability
  • Better posture
  • Reduced risk of injury
  • Improved athletic performance
  • Increased range of motion
  • Improved coordination
  • Improved core strength
  • Enhanced functional movement

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The hip hike exercise should be avoided if you have any current or past injuries or conditions in your hips, lower back, or legs. This includes but is not limited to hip bursitis, hip impingement, lower back pain, or knee problems. It is also not recommended if you are pregnant or have recently given birth. In addition, if you experience any pain or discomfort while performing the exercise, you should stop immediately and consult with a medical professional. It is important to listen to your body and avoid any exercises that may exacerbate existing injuries or conditions. It is always best to consult with a doctor or physical therapist before starting any new exercise routine.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Maintain proper form and alignment throughout the exercise
  • Avoid jerky or sudden movements
  • Do not overextend or hyperextend the hips
  • Use a stable surface or support for balance if needed
  • Engage the core muscles to support the back
  • Start with small and controlled movements before increasing intensity
  • Do not push through any pain or discomfort
  • Breathe evenly and avoid holding your breath
  • Stop if you feel any sharp or unusual pain.

    • Helpful in Diseases

  • Sciatica
  • Scoliosis
  • Piriformis syndrome
  • Low back pain
  • Hip pain
  • Hip bursitis
  • IT band syndrome
  • Hip osteoarthritis
  • Hip impingement

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    Frequently asked questions

     

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