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The Pelvic Drop Exercise to Improve Hip Strength

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Updated July 02, 2012

Written or reviewed by a board-certified physician. See About.com's Medical Review Board.

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Starting the Pelvic Drop Exercise
Stand on one step and keep your hips level.

Start the pelvic drop by standing on a step with one foot and keeping your abdominals tight and your hips level.

2012 Brett Sears, PT

The muscles in the hips are important to help you perform many functional tasks, including walking, running, or rising from a chair. These muscles are also responsible for helping you walk up and down stairs.

Weakness in the hip muscles can cause a variety of problems in the body. Some problems that can be attributed to hip weakness include:

If you are experiencing hip weakness, you should visit your doctor or physical therapist to help you find the correct exercises to strengthen the hips. Basic hip exercises may help, or advanced hip strengthening may be necessary to help you return to normal function.

The pelvic drop exercise is a great exercise to improve the strength of the hips. This exercise strengthens the gluteus medius muscle located in the side of your hips and buttocks. Strength in this muscle is essential to help maintain normal walking. Keeping this muscle strong can also help prevent hip, knee, or ankle pain.

If you have had hip surgery, like a total hip replacement, this particular hip strengthening exercise may not be right for you. Performing the pelvic drop exercise may cause you to break your hip precautions. This may lead to problems with your hip replacement surgery.

Start the pelvic drop exercise by standing on a step stool or on the bottom step of your stairs. If balance is a problem, be sure to hold onto something stable, like a stair rail. Stand sideways on the step and hang one leg off the step. Be sure to keep your abdominals tight and keep your pelvis level. Use a mirror to ensure you are in the proper position if necessary.

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