Therapeutic exercise
Pelvic Hike Standing on a Step
Unilateral strengthening of the quadratus lumborum and gluteus medius through elevation and descent of the contralateral pelvis while the patient stands on a step. Re-educates pelvic control in single-leg support — essential in QL myofascial pain and iliotibial band syndrome.
How to perform
- Starting position. Stand sideways on a step (or 15–20 cm box), with the foot on the affected side on the step and the other leg hanging freely beside it, without touching the floor.
- Step 2. Keep the support knee slightly flexed and the trunk upright.
- Step 3. Let the pelvis on the free side drop slowly downward (contralateral pelvic drop), over 3 seconds.
- Step 4. Then actively lift the pelvis on the free side toward the ribs, using the quadratus lumborum and gluteus medius on the support side — 2 seconds.
- Return. Hold maximum elevation for 1 second and repeat. Keep the trunk upright throughout — do not compensate with the trunk.
When not to perform
- Acute hip or sacroiliac pain
- Trochanteric bursitis in an inflammatory phase
- Ankle instability without adequate support
- Recent hip or ankle surgery
- Acute low back pain with radiation
- Positional vertigo or orthostatic hypotension
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Standing Hip Abduction
Functional version of hip abduction performed in standing, in closed kinetic chain on the supporting side. Simultaneously recruits the abductors of the elevated leg and the pelvic stabilizers of the supporting side — closer to gait demands than the sidelying version.
Side-Lying Hip Abduction
Strengthens the gluteus medius, a muscle frequently weakened in chronic sciatica. Improves pelvic stability during gait.
TFL Stretch (Tensor Fasciae Latae)
Specific stretch of the tensor fasciae latae — a small anterolateral hip muscle that often compensates for gluteal weakness and generates tension over the iliotibial band. Chronic TFL shortening contributes to ITB syndrome and lateral knee pain.