Pelvic Drop Exercise to Improve Hip Strength

Pelvic Drop Exercise to Strengthen Hip Muscles

Estimated Read Time: 4 minutes

If you’re looking to improve your hip strength and prevent related pain, the pelvic drop exercise is a simple yet effective movement worth adding to your routine. Strong hip muscles are essential for performing everyday activities such as walking, climbing stairs, or rising from a chair. Weakness in this area can lead to several issues, including lower back pain and poor balance.

Why Hip Strength Matters

Your hip muscles, especially the gluteus medius, play a vital role in stabilizing your body during movement. When these muscles are underdeveloped or imbalanced, it can cause:

• Lower back pain: Weak hips may contribute to certain types of back discomfort.

• Hip discomfort: Reduced support from surrounding muscles can worsen joint stress.

• Knee pain: Poor hip function often causes misalignment, impacting the knees.

• Iliotibial Band Syndrome (ITBS): Weak abductors may be a contributing factor.

Before starting any exercise, especially if you’re experiencing hip issues, it’s recommended to consult with your physical therapist or healthcare provider.

What Is the Pelvic Drop (Hip Hike) Exercise?

Also known as hip hikes, the pelvic drop targets the gluteus medius — a key muscle on the side of your hip. Strengthening this area helps maintain healthy gait mechanics and supports your lower body. It’s commonly included in rehab plans for hip, knee, and ankle issues. However, if you’ve recently had a hip replacement or surgery, this movement might not be suitable for you.

How to Perform the Pelvic Drop Safely

Step 1: Get in Position

Stand sideways on a stair or a sturdy step with one foot firmly on the step and the other hanging off the side. If you have trouble balancing, hold onto a railing or nearby support. Keep your abdominal muscles engaged and your pelvis aligned. A mirror can help ensure proper form.

Step 2: Begin the Drop

With your weight supported on the standing leg, slowly allow the leg that’s hanging off the step to drop downward. The movement should come from your pelvis tilting gently, not from bending the knee. Go slow and avoid letting your foot touch the ground. Maintain a straight support leg and tight core throughout.

Step 3: Return to Start

Once your pelvis has lowered as far as comfortably possible, hold for 1–2 seconds. Then, engage your hip muscles to lift your pelvis back to the original level. This completes one rep.

Step 4: Repeat the Exercise

Aim for 10 to 15 repetitions per set, and perform 2 to 3 sets. As the exercise becomes easier, add difficulty by holding a light dumbbell in one hand for resistance.

Important Safety Tips

• Avoid this exercise if you’ve had recent hip surgery unless cleared by your doctor.

• Don’t rush; controlled movement ensures you’re targeting the correct muscles.

• Keep your standing leg straight and your core tight at all times.

Final Thoughts

The pelvic drop exercise is a practical way to enhance hip strength and improve stability during walking or standing. With consistent practice, it may help prevent hip, knee, and back problems — and support better mobility overall. Just make sure to speak with your healthcare provider before starting any new fitness routine.

Frequently Asked Questions

What muscles does the pelvic drop target?
The primary focus is the gluteus medius, a key stabilizer on the side of the hip.

Can beginners try this exercise?
Yes, but beginners should start slowly and consider using a mirror or support rail to maintain proper form.

How often should I do pelvic drops?
2–3 times per week is sufficient for most people. Adjust based on your physical therapist’s guidance.

Expert Tips

• Use a mirror to monitor pelvic alignment and avoid improper movement.

• Progress slowly—adding resistance or sets only when ready.

• Pair with other hip-strengthening exercises for a complete routine.

Key Takeaways

• Pelvic drops strengthen the gluteus medius, supporting hip and knee health.

• Regular practice can reduce discomfort and improve functional movement.

• Always prioritize form and consult a professional before starting if you have existing conditions.

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