One of the most useful and effective exercises for many sports is the high hip lift. Consider the features of this exercise, its pros and cons.
High hip lift technique
Starting position: stand up straight, raise your right leg, bending it at the knee, while the right arm is pulled back in a straightened state. The left hand is bent at the elbow joint and is located at the level of the chest.

Then we change legs, at the same time changing the position of the hands to a mirror one. That is, now the right leg is raised and the right arm is laid back. The left arm is now bent at the elbow. It turns out that the hands work like when running, only more actively and expressively. To help the body maintain balance.

Raise the hip as high as possible. We do the exercise as often as possible. If you can’t do it often and high, then it’s better to reduce the frequency, and not the height of raising the hip. This option will be more efficient.
The body should be upright or slightly tilted forward. The main mistake in the exercise “high lifting of the hip” is that novice athletes tilt the body back. In this case, there is an overstrain of the back press, and the load on the legs, on the contrary, decreases. So be sure to keep an eye on the corpus during execution.
The foot is placed exclusively on the toe. There are two good reasons for this. Firstly, in this way, the likelihood of injury is practically eliminated, since if you put a sock on your entire foot, you can damage your joints and even get a concussion. Secondly, with this exercise, in addition to the hips and buttocks, which primarily work during the exercise, the calf muscles are also trained.

Pros and cons of exercise
High hip lifting is part of the warm-up exercises for athletes and martial artists. And also as one of the main training exercises of many team sports.

The main benefit of the exercise is that running with a high hip lift works out almost all the muscles of the legs, from the buttocks to the lower leg.
Given that running with a high hip lift is a complicated analogue of easy running, then all the advantages inherent in regular running can be safely attributed to a high hip lift. If the exercise is performed on the spot, then the high lifting the hip becomes analogous to running in place, with all the ensuing benefits.

The disadvantages include the fact that the exercise is contraindicated for people with problems in the knee joints. The exercise primarily involves this particular joint. Therefore, any injury can be aggravated.

Also, if there are serious problems with the spine, then the exercise cannot be performed. Other contraindications are strictly individual.