Dumbbell Hip Hike
Add to my week
Build a free week around it — no account needed until you save.
Muscles worked
- High load
- Abductors and Glutes · Medius
- Low load
- Core
How to do it
Stand on a low, stable box with one foot and hold a dumbbell beside the unsupported leg. Let that side of the pelvis lower slightly, then use the standing-side hip to lift the pelvis until it is level. Keep both feet pointing forward and use a controlled range.
Form cues
- Keep the standing knee nearly straight.
- Move the pelvis, not the torso.
Safety
Talk to a professional before this exercise if you have any of the following:
HipKneeAnkleLower backShoulderWrist
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.