How to do it
You need: A step or the bottom stair, A wall or rail for light balance support.
Stand sideways on a step with one foot, the other foot hanging free over the edge. Rest a hand on a wall or rail for balance only. Stand tall through the standing leg.
- Keep the standing knee straight but not locked.
- Let the free-side hip drop slowly towards the floor by a few centimetres.
- Use the muscles on the side of the standing hip to lift that hip back up until the pelvis is level, or very slightly higher.
- Move slowly and with control in both directions.
Form cues
- The movement comes from hitching the pelvis, not from bending or straightening the standing knee.
- You feel the work in the side of the standing buttock and hip.
- Your upper body stays tall and still - you are not leaning over.
Common mistakes
- Bending and straightening the standing knee to create the movement.
- Pushing down hard through the balance hand.
- Letting the standing hip sway out to the side.
Safety: Stop and message your physio if this brings on sharp outer-hip pain, or pain that lingers and disturbs your sleep that night.