<h2>Why You Should Add Hip Hitching to Your Clients’ Programmes</h2>
<span data-contrast="auto">Incorporating hip hitching into your clients' training can benefit both general fitness enthusiasts and athletes. Let's explore what the hip hitch is, its benefits, and how to integrate it effectively into training routines.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span>
<h2><b><span data-contrast="auto">What Is the Hip Hitch?</span></b><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></h2>
<span data-contrast="auto">Hip hitching involves two main joint actions:</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span>
<ul>
 	<li data-leveltext="" data-font="Symbol" data-listid="1" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="1" data-aria-level="1"><span data-contrast="auto">Hip Abduction</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></li>
 	<li data-leveltext="" data-font="Symbol" data-listid="1" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="1" data-aria-level="1"><span data-contrast="auto">Lateral Spinal Flexion</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></li>
</ul>
<span data-contrast="auto">Unlike the typical hip abduction where the leg moves away from the body, hip hitching involves lifting the hip away from the standing leg, causing the pelvis to move. This movement also engages the lateral flexors of the spine, making it a multifaceted exercise.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span>

<b><span data-contrast="auto">Try This:</span></b><span data-contrast="auto"> Stand on your left leg and lift your right hip up and away. Notice how your left pelvis moves—this is hip hitching in action.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span>

<b>Here is a quick video I put together to show you...</b>

[embed]https://youtu.be/UhuuS6h3R6Q[/embed]
<h2>Benefits of Hip Hitching</h2>
<span data-contrast="auto">We naturally perform a hip hitch with every step we take, though with a smaller range of motion. Here’s why practicing this movement can be valuable:</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span>

<span data-contrast="auto">Improves Pelvic Stability: Essential for efficient walking and running.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span>

<span data-contrast="auto">Strengthens Key Muscles: Targets the quadratus lumborum (QL), obliques, gluteus medius, gluteus minimus, and tensor fasciae latae (TFL).</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span>
<h2>Anatomy of the Hip Hitch</h2>
<strong>Hip hitching requires: </strong>
<ul>
 	<li><span data-contrast="auto">Right hip lifting due to spinal lateral flexion (involving QL and obliques)</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></li>
 	<li><span data-contrast="auto">Left hip abducting to stabilize the pelvis (involving glute medius, minimus, and TFL)</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></li>
 	<li><span data-contrast="auto">These muscle groups work together during walking/running to maintain stability in the frontal plane.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></li>
 	<li><span data-contrast="auto">Identifying Frontal Plane Stability Issues</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></li>
 	<li><span data-contrast="auto">To assess if your client needs hip hitching exercises, observe their pelvic alignment during single-leg activities. Look for:</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></li>
 	<li><span data-contrast="auto">Uneven hip levels during single-leg stands or lunges.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></li>
 	<li><span data-contrast="auto">Lateral shifts or drops in the pelvis.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></li>
</ul>
<span data-contrast="auto">These signs may indicate weak hip abductors and lateral spinal flexors, making hip hitching an effective corrective exercise.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span>
<h2>Performing the Hip Hitch</h2>
<b><span data-contrast="auto">Basic Hip Hitch:</span></b><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span>
<ol>
 	<li data-leveltext="%1." data-font="" data-listid="2" data-list-defn-props="{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="1" data-aria-level="1"><span data-contrast="auto">Stand on one leg with the other foot off the ground.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></li>
</ol>
<ol>
 	<li data-leveltext="%1." data-font="" data-listid="2" data-list-defn-props="{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="2" data-aria-level="1"><span data-contrast="auto">Lift and lower the hip through a full range of motion in the frontal plane.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></li>
</ol>
<ol>
 	<li data-leveltext="%1." data-font="" data-listid="2" data-list-defn-props="{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="3" data-aria-level="1"><span data-contrast="auto">Minimize rotation or excessive movement elsewhere.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></li>
</ol>
<b><span data-contrast="auto">Advanced Variations:</span></b><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span>
<ul>
 	<li data-leveltext="" data-font="Symbol" data-listid="3" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="1" data-aria-level="1"><span data-contrast="auto">Perform on a raised surface to increase range.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></li>
 	<li data-leveltext="" data-font="Symbol" data-listid="3" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="1" data-aria-level="1"><span data-contrast="auto">Add weights for added resistance.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></li>
 	<li data-leveltext="" data-font="Symbol" data-listid="3" data-list-defn-props="{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}" aria-setsize="-1" data-aria-posinset="1" data-aria-level="1"><span data-contrast="auto">Integrate into static or dynamic lunges for increased complexity and load.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span></li>
</ul>
<h2>Integrating Hip Hitching into Training</h2>
<span data-contrast="auto">Introduce hip hitching early in your clients’ programs to enhance their compound leg exercises. Progressively incorporate more advanced variations to continue challenging their stability and strength.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span>

<span data-contrast="auto">Incorporating hip hitching can make your training programmes more effective and engaging. Start experimenting with these techniques and observe the improvements in your clients' performance and stability.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span>
<h2>Enhance Your Training Skills</h2>
<span data-contrast="auto">Want to reduce your clients' injury risk and achieve better results? Explore our Biomechanics Coach Diploma, which now includes a Level 4 Low Back Pain Qualification. </span><span data-contrast="auto">Click </span><a href="https://biomechanicseducation.com/courses/biomechanics/biomechanics-coach-course/"><span data-contrast="none">here</span></a><span data-contrast="auto"> for more information.</span><span data-ccp-props="{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}"> </span>

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