Dynamic Hip Mobility On Steps

Beginner Level of Difficulty

The dynamic hip mobility on the aerobic steps a great warm-up exercise that really helps to stretch and open up your hips. This exercise uses the step to elevate the upper body for people with mobility issues.


Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Equipment Used

Picture of Aerobic Steps

Aerobic Steps

The aerobic step is an elevated platform used during exercise. The height of the step can be tailored to individual needs by inserting risers under the step. The aerobic step is most commonly used for various bodyweight, plyometric and dumbbell exercises.

Exercise Instructions

dynamic hip mobility on steps - step 1

Step 1

Start in a push-up position with your hands placed on the steps.

dynamic hip mobility on steps - step 2

Step 2

Pull one leg up by your hands, plant your heel and gently pulse up and down, trying to pry open your hips.

dynamic hip mobility on steps - step 3

Step 3

Push your knee out and away from your body and complete about 5-10 pulses before switching sides.