Hip drop is a common compensation amongst runners that occurs during the stance phase of running. Unfortunately, these sorts of biomechanical compensations compromise run performance and may even lead to injury. Although there probably isn't such thing as "perfect" running form, there are steps you can (and should) take to best optimize it. Much like the name suggests, "hip drop" is when the hip opposite the weight-bearing leg drops, usually caused by a hip imbalance within the gluteal muscles. Hip drop not only reduces a runner's ability to produce force but also wreaks havoc on the other leg muscles forced to compensate.

How do I correct it?

Fortunately, the path to correcting this compensation is quite simple, though not easy. The following exercises will target the stability and strength of your hip complex as well as your oblique muscles. Wrapping around your torso (hip to upper back), your oblique muscles are responsible for rotational movement, anti-rotational stability, overall posture, and pelvic control. Essentially, your oblique muscles are the link between your upper and lower body, which is to say that that if they are weak, compensation is bound to occur somewhere along the chain.

You'll notice that all of the movements listed below are unilateral, meaning you do them one side at a time. This characteristic is crucial because, as a runner, you're only ever one leg at a time. Remember, the goal here is to correct an imbalance and then strengthen. Therefore, the weight you use here is far less critical than your movement quality.

1) Staggered Stance Romanian Deadlift

This is one of my all-time favorite unilateral movements for runners. Not only is it humbling, but it's effective. The bilateral older sister of this movement, the Romanian deadlift, is a staple in most field/agility athletes' training as it strengthens the hamstrings eccentrically. Hamstring strains are one of the most common injuries amongst such athletes and are usually the result of quick eccentric moments in the hamstrings. This stagger stance variation is the perfect stepping stone to the single-leg variation, which requires elite hip strength and stability.

To perform this movement correctly, start light and slow. You might notice that one leg feels far more stable than the other. This initial instability is okay because it's why we train! Always start with the weaker leg and adjust the overall load for it. You should maintain the strength of your strong leg while increasing that of your weaker one until it catches up. (3 sets of 8-12 repetitions)

2) Side Plank

The side plank may be boring, but it's tried and true. Unfortunately, due to how boring it is, most people skip it. However, avoiding this movement is a mistake because the side plank is one of the best oblique movements available. That being said, most people don't hold the movement long enough. Sorry, but 30-second holds won't cut it, especially if you're not using weight. To make this movement more challenging, you may increase time, add weight (a dumbbell or plate on the hip), or by lifting (and holding) the top leg.

To perform this movement correctly, make sure your supporting elbow and shoulder remain parallel. Keep your ribs down and breathe into your whole diaphragm; don't just "belly breathe." Full deep breaths may make this movement more challenging initially, but they will train you to breathe more fully and teach you how to "brace" when under load. A common mistake I see in this movement is allowing your hips to drop toward the ground. Stay as inline as possible. You should feel your glute medius (outer hips) working hard to keep you stable! (3 sets of 1-3 minutes)

3) Glute Bridge March (w/ Plate)

This glute bridge variation is a perfect warm-up and accessory exercise. It trains hip flexion, hip extension, core stability and strengthens the glute and deep abdominal muscles. The dynamic nature of this movement makes it perfect for running as it mimics running. The marching requires your core and hips to adjust and stabilize continually, which happens when you run. The same can be said about the reciprocal nature of the hip extension and hip flexion.

To perform this movement correctly, drive through your heels and maximize hip extension. To ensure you're not simply overarching your lower back to compensate for lack of hip extension, think about keeping your ribs down. (3 sets of 60-90 seconds).

4) Pistol Squat

The pistol squat is probably the mother of lower body unilateral movements. I suggest most runners start here as this movement will reveal the subtle and more apparent imbalances in your lower body. Not only does this movement strengthen your hips but also your quads and ankle complex, and it also challenges your balance and stability. Here you can see I've elevated my foot to allow for more dorsiflexion; feel free to do the same. Over time your mobility should improve within your ankles, allowing you to lower the elevation and eventually do a full pistol squat on flat ground. (3 sets 6-8 repetitions).

Questions? Email me: briana@brianawilliamscoaching.com