LegsDumbbellClosed-chain pelvic elevation

Weighted Hip Hike

Reviewed by Bryan Cortez, MS

The stance hip levels the pelvis; the trunk does not lean to fake it.

Rep Sweet Spot

10-20

per side

Sets

2-4

sets per side

RIR

1-3

Canonical coaching profile

Complete coaching guidance, with the evidence boundary visible

This profile is served from the canonical Airtable coaching library. Its theory tier and evidence confidence remain separate source-truth fields.

Theory

Theory tier A

Evidence confidence

Mechanics-led evidence confidence (D)

The tier is a reasoned biomechanics judgment. Evidence grade D is mechanics-led and is not direct hypertrophy proof; the full category evidence-control program remains pending.

Why it ranks: Weighted Hip Hike is ranked for Hip abductors because its named path directly expresses loaded hip abduction with a declared hip and torso position; the multi-joint setup trades some local specificity for loading capacity. The main limitation is individual joint fit and execution consistency.
Primary limiter: Balance and confusing trunk side-bending with pelvic motion.
Safety and fit: Use stable support, a small controlled range, and avoid forcing the pelvis beyond comfortable frontal-plane motion.
What would change the call: Reverse or lower the placement if a corrected line-of-force model shows that another limiter owns the task, or if the declared range cannot be progressed repeatably.

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Demonstration

Demonstration production queue

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Physique Skool is filming one canonical demonstration per exercise. Until this movement is published, use the setup, execution, common errors, programming, and substitutions below.

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How to do it

Setup

Stand on one leg on a low step
Hold a stable support
Let the free leg hang straight
Hold a light dumbbell on the working side if needed

Execution

Lower the free-side pelvis slightly
Use the stance-side hip to lift the pelvis level
Keep both knees and the trunk quiet
Repeat through a small controlled range

Common Errors

Bending the stance knee
Side-bending the trunk
Swinging the free leg
Chasing a large range with pelvic rotation

Cues That Work

Stance leg stays tall; move the belt line; head stays level

No-Fly Zone

Avoid loads that turn the movement into trunk side-bending or make balance the main challenge.

Programming

Sequence priority

Late

Low-load frontal-plane control fits after compounds, when it cannot pre-fatigue stance stability for heavier lifts.

Progression

Model — Double

Fallback model — RPE

Hold stable support and the same pelvic range; reach the rep cap before adding a small dumbbell.

Best program fit

Legs

Load increments

Standarda small dumbbell increase

Smaller incrementadd reps or a one-second top pause

Larger incrementincrease load only after pelvis range remains identical

If it hurts

Pain is information, not a challenge to push through. Stop the set if pain is sharp, worsening, or changes how you move. These are exercise-selection options, not medical diagnosis or rehabilitation advice.

Work down this list in order. Stop at the first change that removes the pain.

Step 1
Setup tweaks
Use bodyweight, more hand support, or a shorter range.
Step 2
ROM / tempo / bias
Add a one-second level-pelvis pause and slow lowering.
Step 3
Implement swap
Seated hip abduction machine or side-lying cable hip abduction.

Substitutions

Approved fallback

Seated hip abduction machine or side-lying cable hip abduction.

The Evidence

This is a closed-chain pelvic-control exercise. It is not interchangeable with every open-chain hip-abduction movement or a diagnosis of gait mechanics.

SFR — 1.8

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