Procaryote
Hip · Strengthening

Hip hike with dumbbell

Hip hike with dumbbell, 3 sets, 12 repetitions per side

Illustration of the Hip hike with dumbbell exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12 per side

Description: Stand upright with a dumbbell resting on the side of the hip. Slowly lower the pelvis on the side opposite to the dumbbell while keeping the supporting leg straight, then lift the pelvis back up by contracting the hip muscles. Ensure the trunk remains stable and the knee aligned with the foot throughout the movement.

Tips: Control the movement to avoid excessive trunk tilting. Keep your gaze straight ahead to maintain balance.

Progression: Gradually increase the weight of the dumbbell or the number of repetitions as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
dumbbell
Starting position
Standing, dumbbell on the hip
Clinical goal
Strengthening of hip muscles
Also known as
lateral pelvic elevation with weight, hip tilt with dumbbell

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.