Pelvic drop while running: train your hips with control

When one leg supports you during running, the opposite side of the pelvis may lower: this is called pelvic drop. The goal is controlled movement, rather than keeping the pelvis completely still.

Bramah and colleagues found greater pelvic drop in injured runners than in uninjured runners. This makes pelvic control relevant to assessment, but does not prove that pelvic drop caused the injuries.

Key points for this exercise

If your physio has prescribed Romanian deadlifts (RDLs), single-leg squats or step-downs, but these movements feel too challenging, the supported variation shown here may offer a more manageable starting point for hip-extension strength and controlled lowering.

If performed correctly, this exercise trains the glutes, posterior chain and single leg control/activation.

• Build hip/glute strength and trunk control. Train the glutes and hamstrings while controlling your trunk and pelvis. Bend at the hips through a large, comfortable range that you can control (go low). As you rise, press both hips evenly into the pad and bring your trunk back into line with your legs. Finish in one straight line without arching beyond it.
• Own the lowering phase. Lower smoothly without dropping or bouncing: this is eccentric control.
• Gradually build up. If this is your first time, get familiar with the machine and its setup. Start with both legs. Progress to single-leg variations only when you can keep your pelvis controlled without twisting. To increase the challenge, gradually add a weight held securely in your hands, close to your chest.
• Look at the whole movement. Depending on your assessment, hip mobility, trunk control and foot function may also deserve attention. Include appropriate single-leg work and running practice.

More ways to build glute strength and pelvic control

• Low step-ups. Step onto a low, stable box using the working leg. Keep your pelvis controlled and minimise the push from the trailing foot.
• Lateral band walks. Take small sideways steps against a light resistance band. Keep your trunk steady and avoid swaying from side to side.
• Side plank leg lifts. Stand in a side plank, body in one line. Slowly lift the upper leg (straight above), toes pointing frontwards. Then lower. The hips stay in the same position, same height.
• Glute bridges. Start with both feet on the floor. Progress to a single-leg bridge when you can lift without twisting or letting one side of the pelvis drop.

Progress the challenge, not the compensation. Start with a manageable height, resistance and range. Build control before adding load or reducing support. These options can support your training; they do not guarantee that hip drops or running injuries will be prevented.

Research context: an eight-week hip-abductor program improved pelvic control during a step-down test in runners with shin splints. This was not a test of injury prevention during running. Lashien et al., 2024

Video inspiration: Barefoot Strength — How to Become Glute Dominant (Not Leg Dominant). The video offers a coaching perspective; the research findings above are stated separately.

References:

• Aderem, J., & Louw, Q. A. (2015). Biomechanical risk factors associated with iliotibial band syndrome in runners: A systematic review. BMC Musculoskeletal Disorders, 16, 356. https://doi.org/10.1186/s12891-015-0808-7
• Bramah, C., Preece, S. J., Gill, N., & Herrington, L. (2018). Is there a pathological gait associated with common soft tissue running injuries? The American Journal of Sports Medicine, 46(12), 3023–3031. https://doi.org/10.1177/0363546518793657
• Lashien, S. A., Abdelnaeem, A. O., & Gomaa, E. F. (2024). Effect of hip abductors training on pelvic drop and knee valgus in runners with medial tibial stress syndrome: A randomized controlled trial. Journal of Orthopaedic Surgery and Research, 19, Article 751. https://doi.org/10.1186/s13018-024-05139-3