Hip Hitch Exercise for Runners

The hip hitch exercise is a targeted movement that strengthens the gluteus medius in a functional, weight-bearing position. This makes it particularly relevant for runners who need strong hip stabilisers to maintain proper pelvic alignment during the running gait cycle.

Understanding Hip Drop in Runners

When a runner has weak hip abductors, particularly the gluteus medius, the pelvis tends to drop on the unsupported side during the stance phase of running. This hip drop, also known as a Trendelenburg gait, creates a cascade of compensatory movements that can lead to injuries in the knee, hip, and lower back.

How to Perform the Hip Hitch

Stand on the edge of a step on one leg. Allow the non-standing leg to hang freely off the edge. Keeping your standing leg straight, use your hip muscles to hike the hanging hip upwards, then slowly lower it back to the starting position. The movement should come entirely from the hip of the standing leg.

Key Coaching Cues

• Keep the standing leg completely straight throughout the movement
• Avoid leaning your trunk to compensate for weak hip muscles
• Move slowly and with control, focusing on the muscles around the standing hip
• Perform 3 sets of 12-15 repetitions on each side

The hip hitch is an excellent screening tool as well as a strengthening exercise. If you struggle to maintain a level pelvis during this exercise, it is a strong indicator that hip abductor weakness may be affecting your running form.