Hip Drop Explained

In brief: Hip drop is when the hip on the swinging-leg side dips downward as the standing leg takes your weight. A small amount is normal, but a large drop can point to weak hip stabiliser muscles and is sometimes linked with recurring strain.

What is hip drop?

Hip drop, sometimes called contralateral pelvic drop, is when the pelvis tilts down on the side of the leg that is swinging through, while the other leg supports your weight. A small amount happens to everyone, but a noticeable dip means the standing leg's hip muscles are not holding the pelvis level.

Why it matters

The hip stabiliser muscles, especially the glutes on the standing-leg side, are meant to keep your pelvis fairly level during stance. When they are weak or fatigued, the hip drops more, which can change the alignment of the knee and ankle and is sometimes associated with recurring running strains.

How it is identified

Hip drop is usually seen on a video gait analysis from behind, where the pelvis can be watched tilting with each step. Coaches and physios look at how much the hip dips and whether one side is worse than the other.

What to look for

Strengthening the glutes and hip stabilisers, with exercises such as single-leg work and side-lying leg raises, often reduces excess hip drop. Good running posture and not overstriding also help the hips stay more level.

Hip drop and your running kit at OD's

Supportive, well-fitted footwear gives a stable base for the whole leg. The team in St Helens can help with shoe choice, and we offer next-day delivery and free click and collect.