12. Hip Hikes
This is a great prehab exercise for waking up your “glute medes” (as I call them) and to help train your pelvis to better stabilize itself while on one leg. This is an imperative exercise for athletes, especially runners.
How to do it:
Begin in a standing position with one leg planted firmly on a slightly elevated surface – like a step. Raise the opposite hip and pelvis by hiking your hip towards the sky. Hold for 3-5 seconds. Slowly lower your hip and pelvis down towards the floor. Repeat this exercise as many times as you can until you feel fatigue (1-2min), then switch sides. Ensure the standing leg is straight and do not sway your shoulders side to side.