Uneven hips

What it usually means, what is likely tight and weak, and a routine that helps. Also called one hip higher than the other, lateral pelvic tilt.

In short

One hip sits higher at rest. Often a tight side of the low back (QL) and inner thigh on the high side, with a weak glute med on the low side.

Why it matters

A higher hip tilts the pelvis and the spine above it. It can add load to one side of the low back and change how each leg takes weight.

Usually tight

· Quadratus lumborum (high side)
· Adductors (high side)
· TFL (low side)

Usually weak

· Gluteus medius (low side)

Other things that can cause it

· Leg length difference
· Old ankle, knee or hip injury
· Standing on one leg habitually

A corrective routine for uneven hips

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.

Everyday habit

Stand evenly on both feet instead of resting on one hip, and switch the leg you cross when sitting.

How long it takes

Often shifts in 4 to 8 weeks, with steady work. Re-check every 2 to 4 weeks.

How Kentro checks it

It shows up in the stand tall, facing part of the scan: face the camera, feet hip width, arms relaxed at your sides. 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 uneven hips and the rest of your posture and movement, then builds your routine.

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