A small, controlled movement that builds side-hip strength and steadiness. A strong side hip helps keep your pelvis stable when you walk, climb stairs, or carry your baby on one hip.
How to do it
- Stand sideways on the step with one foot on it. Let your other leg hang freely beside the step.
- Hold the wall or railing lightly, just for balance.
- Stand tall, with your standing leg straight.
- Inhale: let the hip of your hanging leg slowly drop, so the foot sinks toward the floor.
- Exhale: lift that hip back up, using the leg on the step.
- Repeat for 8 reps, then switch sides.
Form tips
- All the work happens in the leg on the step. The hanging leg just hangs.
- Keep it small: the hip should move only 1–2 inches.
- Stay tall. Don't lean toward the wall.
- Exhale every time you lift. Never hold your breath.
Common mistakes
- Bending the standing knee
- Swinging or lifting the hanging leg
- Leaning your body sideways to move the hip
- Gripping the railing hard to pull yourself up
Stop if
You notice doming or bulging along your belly, feel any pain, or can't stay upright. If you have a gap of 4+ fingers, a hernia, prolapse, or pain, check with a postnatal physiotherapist before doing this exercise.
- Stand sideways on the step with one foot on it. Let your other leg hang freely beside the step.
- Hold the wall or railing lightly, just for balance.
- Stand tall, with your standing leg straight.
- Inhale: let the hip of your hanging leg slowly drop, so the foot sinks toward the floor.
- Exhale: lift that hip back up, using the leg on the step.
- Repeat for 8 reps, then switch sides.
Form tips
- All the work happens in the leg on the step. The hanging leg just hangs.
- Keep it small: the hip should move only 1–2 inches.
- Stay tall. Don't lean toward the wall.
- Exhale every time you lift. Never hold your breath.
Common mistakes
- Bending the standing knee
- Swinging or lifting the hanging leg
- Leaning your body sideways to move the hip
- Gripping the railing hard to pull yourself up
Stop if
You notice doming or bulging along your belly, feel any pain, or can't stay upright. If you have a gap of 4+ fingers, a hernia, prolapse, or pain, check with a postnatal physiotherapist before doing this exercise.