Hip Hitch (Pelvic Drop Correction)

hip glute exercises Gluteus medius, frontal plane pelvic control

Standing single-leg exercise where the pelvis is allowed to drop on the non-stance side and then actively corrected by the stance-leg hip abductors. Widely used in rehabilitation for hip drop and knee valgus control.

Execution

1. Stand on one leg on a step or floor, other foot free
2. Allow the pelvis to drop slightly on the non-stance side
3. Actively lift the pelvis back to level using the stance-leg gluteus medius
4. Hold 2–3 seconds at top, then control the drop
5. 2–3 sets x 10–15 reps per side

Cues

• Keep the stance knee aligned over the foot
• Lift from the lateral hip, not the trunk
• Avoid trunk lean to the stance side

Common Errors

• Trunk lean instead of pelvic correction
• Hiking the shoulder or rotating the pelvis
• Letting the stance knee drift into valgus

Progressions

• Step height: lower -> higher
• Add light band around knees
• Eyes closed or unstable surface

Related Patterns

• lateral pelvic tilt