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.
Common symptoms when this is off
Related reading
Hip Drop and IT Band Pain: The Connection Most Runners Miss
IT band syndrome rarely starts at the IT band. The real culprit is usually a weak glute medius and a hip that drops with every step. Here's how to spot it on video and fix it.
ReadThe Five-Minute Band Routine That Settles IT Band Pain
IT band syndrome is a hip problem, not a knee problem. Here's the mini-band glute routine (monster walks, crab walks, clamshells) that wakes up the muscle actually causing it.
Read