Hip hike is a common biomechanical issue characterized by the visible elevation of one side of the pelvis during movement. This pattern is a compensation for underlying muscular imbalances and is considered a gait abnormality that disrupts the efficient, natural rhythm of walking or running. Understanding this pattern, which is sometimes referred to as a lateral pelvic tilt, is the first step toward correcting the issue and preventing related physical discomfort.
Defining the Mechanics of Hip Hike
Hip hike is most noticeable during the “swing phase” of the gait cycle, which is the period when one leg is lifted off the ground and moved forward. Normally, as one leg swings, the pelvis on that side should drop slightly, typically about four degrees, which helps to lower the body’s center of gravity and conserve energy. In the case of a hip hike, however, the pelvis on the swinging side is actively and visibly pulled upward, or “hiked”. This upward movement is a compensatory strategy the body employs to ensure the foot clears the ground, preventing the person from tripping. The compensation becomes necessary when the muscles responsible for moving the foot forward or stabilizing the pelvis are not functioning correctly, particularly if a person has a “foot drop” or a stiff knee. Instead of the foot lifting high enough naturally, the entire hip region is raised to create the necessary clearance.
Primary Muscular Causes
Hip hike is fundamentally a compensation for weakness in the muscles that stabilize the pelvis, primarily the hip abductors. The main muscle involved is the Gluteus Medius, located on the side of the hip, which should be active on the stance leg (the weight-bearing leg). When the Gluteus Medius on the stance leg is weak, it fails to stabilize the pelvis, causing the pelvis to drop toward the opposite, swinging side. To counteract this drop and achieve foot clearance, the body recruits the overactive Quadratus Lumborum (QL), a deep muscle in the lower back that functions as a lateral flexor and hip elevator. This muscle on the swing leg side forcefully contracts, pulling the hip up toward the ribs to create the hiking motion, leading to an imbalance.
Secondary Physical Consequences
Maintaining a hip hike pattern for an extended period creates stress throughout the body’s interconnected system, known as the kinetic chain. The persistent, asymmetrical use of the Quadratus Lumborum muscle leads to chronic tension and is a frequent source of low back pain, as this muscle is constantly overworked attempting to compensate for the weak Gluteus Medius. The altered gait places increased stress on the joints below the hip, changing the alignment of the leg. This can result in knee pain due to improper rotation and tracking of the kneecap, contributing to conditions like patellofemoral pain or IT band syndrome. The imbalance can also affect the foot strike pattern and the way forces are absorbed, potentially leading to issues in the ankle and foot.
Corrective Measures and Rehabilitation
Correcting a hip hike requires a two-part strategy: strengthening the weak stabilizers and releasing the tight, overactive compensators. The primary goal is to re-establish the strength and control of the Gluteus Medius muscle on the stance leg side. Effective strengthening exercises include side-lying leg lifts and “clamshells,” which specifically target the hip abductors. The hip hike exercise itself, performed by standing on a step and alternately lifting and dropping the non-stance hip, is also used to activate the Gluteus Medius on the standing leg.
Concurrently, it is necessary to address the tightness in the overused Quadratus Lumborum, which is often stretched to restore its normal resting length. Techniques like side-bending stretches or specific manual therapy can help to release tension in the lower back and surrounding pelvic muscles. For lasting change, professional guidance from a physical therapist is recommended, as they can provide gait retraining and ensure proper form to avoid further compensation during rehabilitation exercises. Closed-chain exercises, where the foot is fixed to the ground, can be particularly effective at activating a larger group of muscles within the kinetic chain.