Why We Should Consider Adding Hip Hitching To Our Clients Programmes

Why You Should Add Hip Hitching to Your Clients’ Programmes

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. 

What Is the Hip Hitch? 

Hip hitching involves two main joint actions: 

• Hip Abduction 
• Lateral Spinal Flexion 

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. 

Try This: 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. 

Here is a quick video I put together to show you…

Benefits of Hip Hitching

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: 

Improves Pelvic Stability: Essential for efficient walking and running. 

Strengthens Key Muscles: Targets the quadratus lumborum (QL), obliques, gluteus medius, gluteus minimus, and tensor fasciae latae (TFL). 

Anatomy of the Hip Hitch

Hip hitching requires: 

• Right hip lifting due to spinal lateral flexion (involving QL and obliques) 
• Left hip abducting to stabilize the pelvis (involving glute medius, minimus, and TFL) 
• These muscle groups work together during walking/running to maintain stability in the frontal plane. 
• Identifying Frontal Plane Stability Issues 
• To assess if your client needs hip hitching exercises, observe their pelvic alignment during single-leg activities. Look for: 
• Uneven hip levels during single-leg stands or lunges. 
• Lateral shifts or drops in the pelvis. 

These signs may indicate weak hip abductors and lateral spinal flexors, making hip hitching an effective corrective exercise. 

Performing the Hip Hitch

Basic Hip Hitch: 

1. Stand on one leg with the other foot off the ground. 

1. Lift and lower the hip through a full range of motion in the frontal plane. 

1. Minimize rotation or excessive movement elsewhere. 

Advanced Variations: 

• Perform on a raised surface to increase range. 
• Add weights for added resistance. 
• Integrate into static or dynamic lunges for increased complexity and load. 

Integrating Hip Hitching into Training

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. 

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. 

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