Hip Drop in Running: Causes, Exercises and Fixes

Understanding Hip Drop in Running

Hip drop, also known as contralateral pelvic drop or Trendelenburg sign, is one of the most common running gait issues I see as a coach. It occurs when the pelvis drops on the unsupported side during the stance phase of running. This places excessive stress on the knee, hip, and lower back.

Here are our key resources on hip drop:

Understanding the Problem

• Hip Drop in Running Gait: Causes and Fixes - Comprehensive guide to understanding and addressing hip drop
• Contralateral Pelvic Drop - How to identify hip drop in your own gait
• Running: It's All in the Hips - Why hip control matters for every runner

Exercises to Fix Hip Drop

• Hip Stability Exercises - Targeted exercises for pelvic control
• Hip Hitch Exercise - The classic hip drop correction drill
• Simple Glute Medius Exercise - Strengthen the key muscle that prevents hip drop
• Isometric Glute Medius Exercise - Build endurance in the hip stabilisers
• Side-Lying Hip Abduction - Fundamental glute medius strengthening