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The pelvic drop exercise—also known as hip hikes—is a great exercise to improve the strength of the hips. This exercise strengthens the gluteus medius muscle located in the side of your hips and buttocks.
By keeping the hips strong, you may be able to prevent hip, back or knee problems and you can maintain appropriate functional mobility. Thank you @physiquesmith01 for this one!! . . .
Start the pelvic drop exercise by standing on a step, box, or platform. If balance is a problem, hold onto something. Stand sideways on the step, hang one leg off. Be sure to keep your abs tight and keep your pelvis level.
While standing with one leg, keep your support leg straight, your abs engaged. Then allow the hanging leg to slowly fall towards the ground. Do this by allowing your pelvis to slowly drop down.
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It’s essential to keep your support leg on the step as straight as possible. You’ll want to bend the knee, but lower by letting the pelvis drop slowly. Your foot should not drop enough to touch the ground—be sure to control the movement with a slow, steady drop.
When your pelvis drops down as far as possible, hold this position for a second or two, and be sure to keep your abs tight.
After you have lowered the pelvis, simply use your hip muscles in your support leg on the step to raise your pelvis up. Your support leg should remain straight and your stomach should be tight.
Remember that this exercise is not for everyone, visit your physical therapist or doctor before starting any exercise program!
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Tag a friend with weak hips!!!❤️ @theprophysiques . . .
#hiphikes #functionaltraining #functionalfitness #prehab #hip #mobility #glutes #physicaltherapy #livewell #training #ifbb