Hip hitch (off small step)

What you should feel?? When performed correctly, you will feel the muscles in the side of your hip working. Depending on your level of conditioning in the muscles in that area you may not feel much at all, however the more repetitions you do, the more you will start to feel.

Instructions:

Standing off the edge of a small step
ensure you are holding something stable to provide support for balance
Raise the hip of the non-standing leg up as high as you can
then slowly lower back down, ensuring the opposite leg stays straight throughout the set
Repeat until you have finished the set
This exercise can be done on the ground if you do not have a step

Main muscles targeted:

Gluteus medius

Main benefits:

This exercise will target the muscles that help with good hip control during walking, running and other activities on your legs. When you have sufficient strength in this area you will be protected against certain injuries and biomechanical issues that can lead to common pain problems.