Excessive hip drop is a tricky issue for some race walkers. Part of the problem could be a misconception as to how the hip moves. While the hip has to move up and down, many race walkers falsely assume that it should be a more excessive vertical movement. For those walkers, correcting the problem is simply a matter of relearning the proper motion.

Other walkers, however, suffer from a lack of, or imbalance of strength and flexibility in the hips and core which causes the excessive hip drop. Often, when the hip drops, it also sways outward. While these two motions could occur independently, they are usually observed together. The hip sway compensates for the drop in center of gravity that is caused by the hip drop. Here are a series of exercises and stretches to help correct excessive hip drop and sway.

 

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A side effect of rotating your hips forward is that your feet land in a straight line. Therefore, when you perform the Straight Line Walking drill by literally race walking along a straight line, your tendency to sway outward with your hip is reduced.

Body Position

This drill is performed while race walking.

Steps

1. Race walk along a straight line, such as a lane divider of a track (Figures 9-1 & 9-2).
2. As you walk, focus on your hips, reaching forward as the advancing leg swings forward.

 

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If you are swaying to the side instead of driving your hip forward, resynchronize your hips by doing the Long Strides – Long Arms drill.

An improvement in forward hip rotation is likely to improve your ability to straighten the knee on impact and keep it straightened until your leg passes the vertical position. When your hips rotate forward, the amount of your stride in front of your torso is reduced, thus reducing the likelihood that your leg bends as you ride forward on it. Therefore, the Long Strides - Long Arms drill and any other drills that target improved forward hip rotation are very useful to avoid bent-knee issues.

Body Position

Perform this exercise while race walking.

Steps

1. Keeping both arms straight and your hands flat with your palms back, race walk with an exaggerated stride by driving your hips forward (Figures 5-35 & 5-36).
2. Perform this exercise for 30 meters. You should feel a connection between your arms and hips.

 

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Body Position

Lie on your side.

Steps

1. Position your legs so that they are in a clam shell position.
2. Raise and lower the upper leg, maintaining the V (Figures 9-3 & 9-4).
3. Repeat 2-3 sets of 20 reps with the same leg.
4. Repeat with the other leg.

For an added effort, place a light weight on the upper leg or use resistance bands between the thighs.

 

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The Bridge with Ball exercise strengthens the lower back muscles and hamstrings. This is a complementary exercise that helps but is not specific to one hip rotation problem.

Body Position

Lie on your back.

Steps

1. Place your feet on an exercise ball.
2. Place your hands at your side.
3. While exhaling, raise your butt from the floor and hold for 2 to 3 seconds (Figure 9-5).
4. While inhaling, lower your butt back to the floor.
5. Repeat up to 20 times; do 2 sets.

 

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The Elastic Band Leg Strap Exercise strengthens your hip abductors to help in preventing your hip from dropping excessively.

Body Position

Place an elastic band around your lower legs and stand in a partial squat position with your legs a shoulder’s width apart.

Steps

1. Slowly walk from side to side.
2. Move a few side steps in one direction, then a few steps back in the original direction (Figures 9-6 & 9-7).
3. Take caution to make sure that each foot moves the same distance on each step.
4. Repeat 10 to 20 times.

 

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For those with excessive hip drop, the Side Straight Leg Raise exercise strengthens the hip abductors without the need to go to the gym. Weak hip abductors are one reason the hip may drop excessively in race walking.

This exercise can be done with or without a light ankle weight. Start without weight and gradually add light weights, building up to but never exceeding 10 percent of your body weight.

Body Position

Lay on your side with both legs extended. Your lower leg may be slightly bent for balance, while your top leg should be fully extended. Additionally, your lower arm is extended, and your upper arm is used for support.

Steps

1. Slowly raise the top leg, while keeping it straight, to about 45 degrees; hold it there for a second, and then gradually lower it (Figure 9-8).
2. Repeat this exercise 20 times with one leg, then switch and repeat with the other leg.

 

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For those with excessive hip drop, the Lower Side Straight Leg Raise exercise strengthens the hip adductors without the need to go to the gym. Weak hip adductors are one reason the hip may drop excessively in race walking.

This exercise can be done with or without a light ankle weight. Start without weight and gradually add light weights, building up to but never exceeding 5 percent of your body weight.

Body Position

Lay on your side with the lower leg extended out straight and the upper leg bent in a triangular position. Additionally, your lower arm is extended, and your upper arm is used for support.

Steps

1. Slowly raise the lower leg, while keeping it straight, to about 15 degrees; hold it there for a second, and then gradually lower it (Figure 9-9).
2. Repeat this exercise 20 times with one leg, then switch and repeat with the other leg.

 

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The Hip Flexor – Lunge Forward stretch is great for working on tight hip flexors which inhibit proper forward hip rotation.

Body Position

Place your right knee on the ground with your right foot extended behind you. Place your left foot on the ground in front of you, making sure the left knee stays behind the ankle.

Steps

1. With a straight back, lunge forward and feel the stretch in your right hip flexor (Figures 9-10 & 9-11).
2. Hold for 20-30 seconds.
3. Repeat 2-3 times on each side.
4. For an advanced stretch, raise both your hands while keeping your back in a vertical position (Figure 9-12).

 

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The Piriformis stretch is great for stretching the muscle located within the glutes. Due to the excess hip rotation of a race walker’s stride, this muscle tends to tighten, which can lead to an injury known as piriformis syndrome.

Body Position

Lay on back.

Steps

1. Place your right foot on your left knee.
2. Lift your left knee up so that your thigh is perpendicular with the ground.
3. Grab your leg under the knee and pull the leg toward you (Figure 9-13).
4. Hold for 20-30 seconds.
5. Repeat 2-3 times with each leg.

 

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Tight hip flexors inhibit proper forward hip rotation.

Body Position

Kneel on the ground, preferably soft ground.

Steps

1. Place your left leg in front of the body while bending at the knee.
2. Lower your torso, using your hands for support.
3. Slide the right leg back and lower your torso all the way down so that your forearms are supporting your body weight.
4. Feel the stretch across your right hip flexor and left piriformis.
5. Hold for 20-30 seconds.
6. Repeat 2-3 times for each side.

 

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