Learn why your hips may drop during walking or running, how weak glute muscles can affect movement, and how clamshell exercises may help improve hip stability and pelvic control.
Do Your Hips Drop When You Walk or Run?
If one hip drops when you walk, run, climb stairs, or stand on one leg, weak hip muscles may be contributing to the problem.
The gluteus medius is one of the key muscles responsible for keeping your pelvis level and stable during movement. When it's not working effectively, your body may compensate, leading to reduced control, inefficient movement, and, in some cases, discomfort.
Improving hip strength and stability can help support better movement during both everyday activities and exercise.
Why Do the Hips Drop?
The muscles on the outside of your hips play an important role in stabilizing your pelvis whenever you're standing on one leg.
Hip weakness can develop from:
When these muscles become weak, you may notice your pelvis dropping during walking, running, climbing stairs, or balance activities.
What Are Clamshell Exercises?
Clamshell exercises are commonly used in physiotherapy to strengthen the gluteus medius and other hip stabilizing muscles.
They help activate muscles that support proper pelvic alignment and improve lower body control during movement.
Advanced clamshell variations further challenge strength, stability, and muscular coordination.
What Is a Clamshell Superset?
A clamshell superset combines multiple clamshell variations with minimal rest to increase the challenge for your hip muscles.
This approach helps improve muscular endurance while reinforcing proper movement patterns and pelvic stability.
When performed correctly, these exercises can become an effective part of a lower body strengthening program.
How These Exercises May Help
When performed correctly, clamshell exercises may help:
These exercises are often included in rehabilitation and injury prevention programs based on individual assessment and goals.
Why Hip Stability Matters
Strong hip stabilizers don't just benefit athletes—they're important for everyone.
Whether you're walking around the neighbourhood, climbing stairs, exercising, or playing sports, your hips help control movement and distribute forces throughout your lower body.
Improving hip stability may help support better movement quality and reduce unnecessary stress on surrounding joints.
Final Thoughts
If your hips drop during walking, running, or single-leg activities, strengthening your glute muscles may help improve control and stability.
Clamshell exercises are simple but effective movements that may improve hip strength, pelvic control, and lower body function when included as part of an individualized rehabilitation program.
A professional assessment can help determine which exercises are most appropriate for your specific needs.
Take the Next Step Toward Better Hip Stability
If hip weakness, poor balance, or movement difficulties are affecting your daily activities or exercise, a professional assessment can help identify what's contributing to the problem.
Pain Free Health Clinic provides physiotherapy, rehabilitation, movement assessment, strength training, and recovery-focused care in:
📍 Richmond
📍 Ladner
📍 Surrey
📍 Langley
Watch These Hip Strengthening Exercises in Action
Want to see how advanced clamshells and clamshell supersets are performed?
Watch the video above to learn how these exercises may help improve hip stability, strengthen your glute muscles, and support better pelvic control during walking, running, and everyday movement.
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