 Exercise number five in our eight exercise progression for fixing your right hip shift when you squat is the supported left hip hike. So when I do a right hip shift my hips turn to the right. Basically I'm gonna hike the left one up now to turn them to the left. You know we've mentioned in previous videos that with the right hip shift the right ab turns on and the the hip bone comes up in the air more. What we're trying to do here is elongate that and shorten the other side so that we have somewhere to go if we get off of this right side. And even now I've just done a couple demonstrations to you. I can feel my glute turn on more. It's pretty cool okay. We don't have to talk about why the glute turns on. Yeah that's probably more complicated than this video needs to get into. Exercise number one was a full rock bag with a pad under your left knee. Exercise number two was rocking on your back forward or backward. Exercise number three was rolling on your back side to side with one knee to the other elbow. Exercise number four was oh yes a plank with even hands. It's easy to forget because it doesn't look like a squat but you'll notice that when you breathe maybe some of those things that come out in your squat that right ab abdominal tone for me come come back to the surface when you're doing a plank that right abdominal tone. Again I saw as I was breathing so if you haven't seen those yet watch those. Exercise number five supported left hip hike. Easiest way to see this is either from the back or from the the side here so we're gonna start with the side and I'll probably turn. You're gonna use anything that's stationary. This is kind of wobbly but anything that's stationary to stabilize you. A coffee table is usually low enough for me to put my palms on. This is pretty high this stool so I'm gonna put my elbows down on it. First step you guessed it tuck your tailbone and exhale. Oh yeah now I feel my outer lower abdominals lance. Thank you for asking. Well thank you for responding Lance. Now wrists or elbows are down wrists are hopefully down if you have something a little bit bigger than the stool. I have my hip tuck that was step one. Now I need to shift my weight to my right and hike my left foot up like I'm pulling my boot out of mud. So my legs you'll see they stay in straight. Feel a weird muscle on my inner thigh. That's good. Oh I think I lost my hip tuck a little bit. Let's find it again. Oh yeah now I know I lost it because this is much less comfortable. Okay so there's a cue for you. If you find any tension you're probably gonna want to shift away from it. So move into the tension kind of embrace the tension and dance with the tension to be poetic. We're just hanging out here. You know I am kind of worried about what this right foot is doing and I'm just doing it well because I have thought about this before but what I want you to focus on is I want you to push your inside foot arch into the ground and if I push that a little bit more actively I should feel a little bit more glute. Let me tuck. Oh yeah there we go. Oh there's the glute. See the tuck is the secret. Oh my goodness this is nauseating and I will stop. Oh wait I got to show you from behind. So this is gonna look weird. I'm just kind of mooning the camera here. We're gonna try it anyway. So you bend over. I tuck. Exhale abs. Got them. Shift and hike. Just like this. Oh don't lose the tuck. There we go. Got it again. Hang on to that. Breathe. Make sure I'm not losing the tuck. Oh yeah feel that crazy inner thigh muscle on the left side. Okay yeah that's nuts. One thing that you'll notice is that if you are shifting your hips to the right you might shift them too much to the right. You might notice this foot tries to roll out. That's what we were talking about. Keep this inside arch down on the ground and that will give you something to push with rather than almost rolling your ankle this way. So that was exercise number five. The supported left hip hike.