in this video I'm gonna show you three exercises to help you improve your running form by fixing a hip drop otherwise known as Trendelenburg gait so lots of us will be familiar with a hip drop the tendency as you land on your let's say left foot here to see the right hip drop off to the opposite side or of course vice versa it's really about poor hip stability and a lack of effective work being done through a muscle called gluteus medius so glute Meade right here Glu meat is all about stabilizing the hip naturally and when he doesn't do his job we see things like this typical hip drop sign so strengthening this muscle improving hip stability will help improve your tendency to drop the hips now let's start out by looking at the first of these exercises which isometric hold we're going to get around about six inches away from the wall and from here bring the knee up in front of you so if flexing this hip I want you to touch the wall with only the outside of your knee nothing else touches the wall in this position so from here outside of the knee against the wall and I want you to push really press that knee into the wall from here we're keeping the knee soft on the standing leg stay nice and tall for our posture and you should feel harder you press the knee into the wall the more work you end up doing through the outside of the hip through those glutes on the standing leg so although in this case I'm pressing with the left leg it's actually right glutes that I'm training to actually provide the stability on this standing leg and we stand and hold this press really maintain this for 30 to 60 seconds on each side three times through that's going to help you build strength and stability and learn how to engage glute made on that standing leg now in this static position it's a good start point but from there we can take that into a more dynamic exercise where we're starting to actually work through the range of motion that we're looking to control on their standing hip so this next exercise is a hip drop exercise and we can either do this with a bent knee or with a straight leg but I find it easier with a straight leg off the edge of a step it gives you somewhere to drop that straight leg down to further than or lower than the height of the standing leg so we're going to start out nice and upright nice and tall pelvis nice and level oh it's a picture where you can even put your hands around your pelvis get an idea for pelvic level keeping this knee stiff okay not locked out but we're not squatting up and down this knee in this knee stiff we're going to allow that hip drop to happen so it's actually the movement we don't want to see allow yourself to drop down you see my hands have changed levels here from here what's pontius lee squeeze your butt on the standing leg and feel how that conscious squeeze allows you to lift back up to this level position again we drop and squeeze drop and squeeze back up again it's all about consciously engaging through glute made but also working overtime to improve your balance now with this you can also combine the squeeze for your glutes with a gentle drawing of the belly button so it's time to engage your core at the same times engaging your glutes teaching your body to work those two important muscle groups together to provide stability around the hips and pelvis gonna work through three sets of 15 on each side but remember we're not locking out this standing knee we're keeping it ever so slightly bent as you work through the range of motion okay that's all about retraining the movement pattern teaching your body how to control and learn to pull back from that hip drop position get better at maintaining setting and maintaining this nice stable level pelvis position you don't need a box for that necessarily this is why sometimes I do teach it with a bent knee because if you're working with a bent knee you've got the clearance to do that without needing to drop the foot effectively lower than the standing foot okay now the third of these exercises if we've started out by with the isometric exercise learn to switch on your gluts then learning to teach the body to work through range of motion and control that range of motion the third is all about building strength and this is a toughy so we're going to start out in a modified side plank positions so instead of being typical side plank here I'm going to bend the knee on the down wood leg so the leg that's on the floor and it's just the outside of the knee that's going to touch the ground as we come up into this side plank position here so it's a bent knee side plank now from here I want you to lift up to 90 degrees off to parallel with the ground with the top leg we're going to hold this to 10 seconds and then come back down and down then we're up and up and again in 10 seconds we're doing 10 times 10 second holds now in this position with the bent knee it's far more emphasis on your glutes then you'll pour as you would feel with a typical side plank exercise and then holding this leg up against gravity again gluts on this side having to work really hard to kind of double wammy type exercise so 10 times 10 second holes on each side now if you want to again really work on engaging those glutes before you start running I'd actually suggest checking out a video that I posted here very recently on the channel which talks about a glute activation warmup sequence that you can do to really get those butt muscles working before your run it'll make such a difference in your ability to control those hips and run pain free so check that out and I'll see you in the next of these videos