Hip Hitch (Pelvic Drop Correction)

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.

hip glute exercises Gluteus medius, frontal plane pelvic control

Execution

1Stand on one leg on a step or floor, other foot free
2Allow the pelvis to drop slightly on the non-stance side
3Actively lift the pelvis back to level using the stance-leg gluteus medius
4Hold 2–3 seconds at top, then control the drop
52–3 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

1Step height: lower -> higher
2Add light band around knees
3Eyes closed or unstable surface

Related Patterns

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