How to fix hip drop when running

You fix hip drop by strengthening the muscles on the outside of the hip so they hold the pelvis level when you are on one leg, and by shortening your stride so each landing asks less of them. Hip drop is when the pelvis tips down on the side of the swinging leg each time the other foot lands. You cannot see it from the side. You need a front or behind video.

A video shows the stride, not the cause. Hip drop is often found alongside pain in the knee, hip or lower back, but the video cannot tell you the pain comes from the drop. If pain persists or changes how you walk, see a clinician.

What hip drop looks like on video

Film from directly in front or directly behind while you run toward or away from the phone. Pause at the moment one foot is flat on the ground and the other is swinging through. Look at:

The hip line. Picture a line across the top of the pelvis. It should be close to level. In hip drop, the side with the swinging leg sits lower than the side with the stance leg.
The stance knee. It often drifts inward toward the midline. This is what runners mean by knee caving in. It is the same fault seen further down the leg.
The shoulder line. Some runners tip the shoulders the other way to balance the drop. A hip line tilting one way and a shoulder line tilting the other is a strong sign.
Side-to-side movement. The torso sways from side to side over each stance foot instead of staying stacked over the middle.

The clinical name is Trendelenburg gait. It means the hip muscles on the stance side are not holding the pelvis up. See how to film yourself running for the front and behind setups.

Why it matters

When the pelvis tips, the thigh of the stance leg angles inward. The knee follows. The kneecap tracks off centre and the tissue on the outside of the knee gets stretched over the bone every step. Hip drop is often linked with pain at the front of the knee, pain on the outside of the knee, and pain in the hip itself. See running form changes that often help knee pain.

It also costs energy. Every step, the body has to catch a falling pelvis and lift it again.

Two things make it worse: fatigue and reach. The drop grows late in long runs when the hip muscles tire. It grows when the foot lands far out in front, because a long stance phase gives the pelvis more time to fall. Shortening the stride helps at once, before the strength has built. See how to stop overstriding.

The one cue

Hips level, tall over the foot.

Picture a glass of water on each hip bone. Keep both full. Tall over the foot stacks the torso over the stance leg instead of letting it sway. Use it for 30 seconds, four times on an easy run, and again in the last kilometre of a long run when the drop usually appears.

A 4-week plan

This is the one form problem where strength does most of the work and cues do less. Three sessions a week of 15 to 20 minutes. Do the exercises slowly and stop any that hurt.

Weeks 1 and 2: wake the hip muscles.

Single-leg balance, 3 × 30 seconds each side. Watch the hip line in a mirror. When it drops, reset.
Side-lying leg raises, 3 × 12 each side. Lie on your side, legs straight, top leg slightly behind the line of the body. Lift it 30 to 40 centimetres, slowly, toes pointing forward not up. This targets the muscle on the outside of the hip that holds the pelvis.
Glute bridge, 3 × 12. Squeeze at the top.
Dead bug, 2 × 8 each side.
A-march, 3 × 30 seconds. Hold the pelvis level as each knee comes up.
Two easy runs with the cue "hips level" on for 30 seconds, four times.

Weeks 3 and 4: load it on one leg.

Step-downs, 3 × 8 each side. Stand on a low step on one leg. Lower the other heel slowly to the floor and back up, keeping the pelvis level and the knee over the second toe. This is the closest exercise to the running stance.
Split squat, 3 × 8 each side. Slow, knee tracking straight.
Side-lying leg raises, 3 × 15 each side.
Single-leg balance, 3 × 30 seconds each side, with a small arm swing.
Quick-feet strides, 4 × 15 seconds at cadence plus 5 percent. Shorter stance, less time to drop.
One easy run with the cue on for every other kilometre.

Film again at the end of week 4, same view, same distance from the phone.

How to check it with Caden

Hip drop needs a front or behind view, and Caden analyses the side view only, so it cannot grade the drop itself. Film front-on with the camera app, phone at hip height, and watch it back in slow motion. A pelvis that tilts at stance, with the swing side lower, is the drop.
Run a side-view analysis in Caden anyway. Check the Where your foot lands dial. If reach is high, shortening the stride reduces the time available for the drop.
Check the Upper body lean dial for upper body lean. A torso that leans too far forward or sits bolt upright often travels with weak hip control.
Start a plan from the result. Caden's sessions include single-leg balance, glute bridge, split squat and step-ups. Add side-lying leg raises and step-downs from this page. Re-film at the end of the plan and compare in Before and after under Stats.

Caden measures 2D stride angles from a side-view clip. It cannot measure the hip line, hip rotation, hip strength or force.

Mistakes

Filming from the side. You cannot see hip drop from the side. Front or behind only.
Filming at an angle. The phone must be straight on. A diagonal view makes a level pelvis look tilted.
Skipping the strength work. A cue alone will not hold a pelvis up for 10 kilometres. Do the leg raises and step-downs.
Doing the exercises fast. Slow is the point. Three seconds down on every rep.
Checking only when fresh. Hip drop often appears only when tired. Film the end of a long run once.
Running through pain. If the knee or hip hurts and the drop is large, see a clinician before adding drills.

FAQ

What is hip drop in running?

Hip drop is when the pelvis tips down on the side of the swinging leg each time the other foot lands. The clinical name is Trendelenburg gait. It usually means the muscles on the outside of the stance hip are not holding the pelvis level.

What causes knee caving in when running?

Most often the same thing as hip drop. When the pelvis tips, the thigh angles inward and the knee follows. Strengthening the outside of the hip and shortening the stride are the usual fixes.

Can I see hip drop from a side video?

No. A side video shows landing reach, knee bend, lean and arm swing. Hip drop needs a front or behind view with the phone straight on.

How long does it take to fix hip drop?

Most runners see a smaller tilt on video after four weeks of three strength sessions a week. Holding a level pelvis late in long runs takes longer, often a full training block.

Does hip drop cause knee pain?

Hip drop is often found alongside pain at the front or outside of the knee. A video can show the drop. It cannot prove the drop is the cause of your pain. See a clinician if pain persists.