Hip drop on one leg
What it usually means, what is likely tight and weak, and a routine that helps. Also called Trendelenburg sign, weak glute medius.
In short
The free-side hip drops when standing on one leg (weak hip stabilizers on the standing side).
Why it matters
The opposite hip dropping when you stand on one leg means the hip muscles on the standing side are not holding the pelvis level. Walking and running repeat this thousands of times a day.
Usually tight
- · TFL (standing side)
- · Quadratus lumborum (free side)
Usually weak
- · Gluteus medius (standing side)
Other things that can cause it
- · Old hip or back injury
- · Habitual hip hanging when standing
A corrective routine for hip drop on one leg
Done in this order: calm what is tight, lengthen it, then strengthen what should be doing more. Daily for 3 to 6 weeks is a good start.
Trigger point
Static stretch
Strengthen
Everyday habit
When you climb stairs, keep the pelvis level and lead with a strong, steady standing hip.
How long it takes
Often improves in 4 to 6 weeks, with steady work. Re-check every 2 to 4 weeks.
How Kentro checks it
It shows up in the single leg squat part of the scan: keep a chair or wall within reach for balance, face the camera, hands on hips, hips to knees in view is enough, feet can be cut off, lift your left foot. Kentro measures each side separately, so you see which side it is and whether it is improving between scans.
When to see a professional
See a doctor or physical therapist if you have pain that is sharp, getting worse or lasts more than a couple of weeks, numbness, tingling or weakness, pain after a fall or injury, or pain at night. This guide is general education for healthy adults, not a diagnosis or treatment plan.
Do you have it? Find out free.
Prop your phone against a wall. Kentro checks hip drop on one leg and the rest of your posture and movement, then builds your routine.
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