Form fundamentals
Hip Drop
The non-stance hip dropping below level — a sign of weak glute medius.
What it is
Also called Trendelenburg gait. When you stand on your left leg, your right hip should stay level. If it drops, the left glute medius isn't strong enough to stabilize the pelvis. The knee then collapses inward (valgus) — a recipe for IT band pain and runner's knee.
Why it matters
Hip drop is the smoking gun behind most lateral knee pain and IT band syndrome. It's also the form issue most commonly missed without video — you can't feel it while running.
How we detect it
We measure the angle between your left and right hip across each stance phase. Any asymmetry above ~2% over a sustained portion of the video signals weak lateral hip stability.
How to fix it
Glute medius is criminally undertrained in runners. The fix is single-leg loading with strict form: clamshells with a band, single-leg glute bridges, monster walks. 4-6 weeks of consistent work is typical before a noticeable change in the form video.
Recommended drills
- •Single-leg glute bridges (3x12/side)
- •Clamshells with band (3x15/side)
- •Side plank hip dips (3x10/side)
- •Monster walks (3x20 steps)
Run these 2-3x per week. Expect to feel a change in form 4-6 weeks in.