Quadruped Hip Hikes

How to perform it

Step-by-step instructions

1. 01Begin on hands and knees with the shoulders and hips square and the spine neutral.
2. 02Shift enough weight to one side to allow the opposite side of the pelvis to move freely.
3. 03Lift one side of the pelvis slightly toward the rib cage without bending the elbows or rotating the trunk.
4. 04Lower that side under control through a small range while keeping the movement isolated at the hip and side body.
5. 05Repeat smoothly for the assigned repetitions, then switch sides if required.