# 3 Moves to Fix a High Hip (INSTANT RESULTS)

Source: https://www.youtube.com/watch?v=Y7ckOXvQZYs
Recap page: https://rapidrecap.app/video/Y7ckOXvQZYs
Generated: 2026-01-19T15:08:14.742+00:00

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## Quick Overview

Dr. Rowe demonstrates three specific exercises—the Ballerina stretch, the Hip Hiker, and a Supine Glute Bridge variation—designed to quickly correct a lateral pelvic tilt, or uneven hips, by targeting the tight Quadratus Lumborum (QL) muscle and strengthening weak glutes and hip stabilizers.

**Key Points:**
- The 'Ballerina' exercise targets the tight Quadratus Lumborum (QL) muscle on the high hip side by having the user press hips toward the high side while leaning the upper body away, holding for 30 to 45 seconds, repeated three to five times.
- To identify the high hip, place two fingers over the belly button and trace outward to the pelvic bones; the higher finger indicates the high hip side.
- The 'Hip Hiker' exercise focuses on strengthening the low hip side by driving that low hip upward toward the ceiling, holding the contraction for 5 seconds, and repeating 10 to 15 times.
- An advanced variation of the Hip Hiker involves going up, holding, and then pressing the foot toward the floor without touching, creating a deep stretch on the high hip side.
- The daily strengthening exercise starts with a Supine Glute Bridge, pressing hips upward until the body forms a straight line from knees to shoulders, holding for 3 to 5 seconds, and repeating 5 to 10 times.
- The advanced version of the Supine Glute Bridge isolates the weak, low hip side by keeping that side's knee bent while extending the other leg straight, placing all weight on the low hip side during the lift.

**Context:** Dr. Rowe from SpineCare in St. Joseph, Michigan, provides three actionable exercises aimed at resolving a lateral pelvic tilt, commonly known as uneven hips where one hip sits higher than the other. The underlying cause addressed is often a combination of a tight muscle, specifically the Quadratus Lumborum (QL), and weakness in stabilizing muscles like the glutes.

## Detailed Analysis

Dr. Rowe details three distinct corrective movements for uneven hips, starting with an immediate stretch for the high side called the 'Ballerina,' which involves crossing the high hip leg over and leaning the upper body away to stretch the QL muscle for 30-45 seconds per set, repeated three to five times. Next, the 'Hip Hiker' targets the low hip side by using a stair or step, requiring the user to drive the low hip upward toward the ceiling, contracting for 5 seconds, and repeating 10 to 15 times to strengthen weak glutes and hip muscles. He suggests an advanced Hip Hiker modification that adds a stretch to the high hip side during the movement. Finally, a daily strengthening exercise performed lying down involves a Supine Glute Bridge where users ensure their hips and pelvis are level while lifting, holding for 3 to 5 seconds, and repeating 5 to 10 times; an elevated challenge involves lifting with only the weak, low hip side's leg bearing the weight while the other leg is extended.

### Identifying the High Hip

- Use two fingers placed over the belly button, trace to the pelvic bones, and the side with the higher finger placement indicates the high hip.

### Exercise 1

- The Ballerina Stretch (Targets High Side QL): Stand with the high side leg crossed over, hand overhead on the high side, pressing hips toward the high side while leaning shoulders away, holding for 30-45 seconds, repeat 3-5 times.

### Exercise 2

- The Hip Hiker (Targets Low Side Weakness): Place the high side foot on a step, letting the low side hang off, and drive the low hip upward toward the ceiling until aligned with the other side, hold 5 seconds, repeat 10-15 times.

### Hip Hiker Advanced Variation

- After driving the low hip up, press the foot toward the floor without touching to stretch the high hip side, repeating this fluid up-and-down movement 10-15 times.

### Exercise 3

- Supine Glute Bridge (General Strengthening): Lie on the back, drive heels down, lift hips until the body is a straight line from knees to shoulders, hold 3-5 seconds, repeat 5-10 times, ensuring hips remain level.

### Supine Bridge Advanced Variation

- Focus on the low hip side by keeping that knee bent while extending the opposite leg straight, lifting the body weight primarily on the low hip side, holding 3-5 seconds, repeat 5-10 times.