Boost Hip Stability with This Simple Pelvic Drop Exercise

Whether you're an avid runner, a daily walker, or someone simply looking to prevent lower body injuries, strengthening your hips should be high on your priority list. One of the most effective yet often overlooked exercises for hip stability is the pelvic drop.

This simple bodyweight move targets the gluteus medius, a key hip muscle that helps stabilize your pelvis and support the knee and ankle during movement. Weakness in this area is commonly linked to issues like hip pain, knee misalignment, and even plantar fasciitis.

Why Strengthening the Gluteus Medius Matters

Your gluteus medius plays a crucial role in controlling your pelvis when you walk, climb stairs, or balance on one leg. If it's underactive or weak, other muscles and joints including your knees and ankles may take on more stress, increasing the risk of pain or injury.

A study published in The Journal of Orthopaedic & Sports Physical Therapy found that individuals with patellofemoral pain (a common type of knee pain) had significantly reduced gluteus medius strength compared to those without symptoms.

How to Perform a Pelvic Drop (Safely and Effectively)

All you need to get started is a step stool or the bottom step of a staircase. If you’re new to balance work or feel unsteady, use a nearby railing or wall for support.

Step-by-Step Instructions

1. Set up your stance:

   • Stand sideways on the step with your support foot firmly planted.

   • Let the opposite leg hang off the edge, keeping your pelvis level.

   • Engage your core muscles to maintain alignment.

2. Start the movement:

   • Slowly lower the hanging leg toward the ground by dropping your pelvis down.

   • Keep the support leg straight avoid bending the knee.

   • Stop just before the hanging foot touches the floor.

3. Hold and lift:

   • At the bottom of the movement, pause for 1–2 seconds, keeping your abdominals engaged.

   • Then use your hip muscles (gluteus medius) on the standing leg to raise the pelvis back up to the starting position.

   • Ensure your pelvis is level again before beginning the next rep.

4. Repetitions:

   • Perform 10 to 15 repetitions on one side.

   • Switch legs and repeat on the other side.

   • As you build strength, increase to 2–3 sets, or add light resistance (like a dumbbell in the hand opposite the support leg) for a greater challenge.

Tips for Proper Form

• Use a mirror to check that your pelvis stays level at the top of the movement.

• Keep your movements slow and controlled this isn’t about speed.

• Avoid letting your support knee bend; the power should come from your hip, not your quad.

Who Should Do Pelvic Drops?

Pelvic drop exercises are especially beneficial for:

• Runners and walkers looking to reduce the risk of IT band syndrome or hip pain

• People with knee issues, such as patellofemoral pain or postural misalignment

• Anyone recovering from ankle sprains or plantar fasciitis

• Older adults focused on improving balance and preventing falls

Strengthening the hips through movements like pelvic drops helps stabilize your entire lower body chain, improving performance and reducing your injury risk.

Make It a Habit

You can incorporate pelvic drops 2–3 times a week as part of your lower body or rehab-focused workout routine. Pair them with glute bridges, clamshells, or lateral leg lifts for a well-rounded hip strengthening session.

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