Fix Uneven Hip with One Simple Exercise!

Uneven hips are one of the most common postural asymmetries out there!

Having a hip hike on one side and a hip drop on the other can be hard to address. The reason is that many lateral pelvic tilt exercises and hip hike exercises can be complicated. And because they are usually floor-based, they often don't carry over into walking and standing activities.

To really fix uneven hips and improve posture, you need to understand why it is happening in the first place. Once you understand the biomechanics of hip hike, you'll be able to restore movement within the gait cycle.

In this video, we break down how to correct your posture with one simple exercise. Once you know how to position your body correctly and breathe properly in that position, you'll begin to improve your mobility. Instead of wasting your time on stretching exercises that don't address the root cause of postural imbalances, you'll go right to the source!

If you practice every day and allow your brain to understand how to coordinate the various segments of your body, you'll be more symmetrical and moving better before you know it!

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00:00 - Introduction
00:21 - What Are Uneven Hips and Hip Hike?
01:02 - What is the Function of Hip Hike?
02:02 - What is Gait Cycle?
02:09 - Phase of Gait Cycle
02:16 - Phase 1 - Early Stance Phase
02:34 - Phase 2 - Mid Stance Phase
02:43 - Phase 3 - Late Stance Phase
03:31 - Standing Mid Stance Awareness Drill
05:27 - How Often To Do This
05:50 - Total Body Restoration

[anticringe]

You definitely are underrated and deserve more!

[ICUP]

Great instruction. Long time PRI patient and I found this useful for improving gate with my LAIC/RBC pattern.

[amyhoop]

This is fantastic! This helped me so much! My gait immediately improved. I always felt like I was pulling myself forward instead have just easily walking. I knew I was twisted but this is the best video that has helped me. Thank you for a standing, quick, easy version to help get me started. Your instructions are the best. I appreciate you and all the content you provide.

[loriwilliamson]

Fantastic instruction and cueing as always! Thank you for what you do.

[ChaplinPerformance]

If you want to learn to use posture & breathing techniques to fix muscle imbalances so you can move and feel your best, join the waitlist for Total Body Restoration!

[robertabrozic]

Love the video.i a. Hiked on tight side i als I have severe pronation and duck feet need exer ises for this do i have the pronation and duck feet becsuse of my hiked hip? Ty

[jimmymoser]

Great video. I have a right side hip hike and when most of my weight is on my right leg, my right hip starts feeling crampy and tight. My left hip feels fine when most of my weight is on my left leg. Left leg is functionally short by about half an inch. Little internal rotation on either leg. Does that sound like a muscle imbalance or a structural issue?

[walout]

Hi Greg, i just want want to describe to you my case of asymmetry because i didn't find any video that explains it, so i think i have a left aic pattern where my right palvis is hiked and turned backward the opposite for the left but i have a tight tfl and hip flexor on my right hip with a lack of internal rotation, on the other hand opposite to the right BC pattern my left shoulder is more Forward and my left obliques are so tight and much stronger then the right ones, my left shoulder is higher but when i walk i always find myself hiking my right shoulder and turning it backward( this is the opposite of right bc pattern) and the left side of my neck is tight (my neck is tilted to the left ) can you give me some advice about what should i do, sorry for the long message

[Rokia]

This came on time but I’m in the worst position. I had anterior pelvic tilt, then it turned into a little bit of upper cross, then swayback, then I had a pinched nerve which caused l piriformis syndrome on my left leg which completely turned out AWAY from my body with the worst pelvic tilt. I feel like my body is twisted so now my shoulders and other leg are getting affected. My whole body is thrown off now . I can’t even walk by myself because it feels like I’m walking in a circle and can’t catch my balance. It’s been causing my neck to hurt, back, my pelvic region seems tight and closed off due to the swayback. I don’t know what to do

[fastnfuriousu]

How to identify which side is hiked?
I always tend to stand with my weight on the right leg (left AIC right BC), but it's counterintuitive to me that the right hip is then hiked 😕

[kellyk.]

Greg, do you find that when one hip is higher, the femur is rolled in, or would this be abnormal biomechanics? In this exercise, you’re coaching us to internally rotate the hip that’s higher, but in my body, my L ilium is higher (iliac crest, ASIS, pubic bone all higher on the L) and the L femur is strongly rotated in. It’s brutal because if I allow the L leg to be internally rotated, then I’m pigeon toed with a circumduction gait. So most of the time, I point the L toes straight ahead, but then my L pelvis rolls back (belly button facing L), presumably to keep my L femur rotated in, and I’m stuck walking in circles to the left (or at least my body pulls strongly in that direction). I’ve been reasoning that my L femur is rotated in because the L ilium is higher. But now that I’ve seen your video, I wonder is my reasoning is incorrect. Are there multiple reasons for a high hip? Maybe lateral tilt vs. an ilium upslip? Is upslip even a real thing? Any insight you can offer is much appreciated. Thank you for your videos!!

[cindygaudet]

Omg this is what is wrong and first video have found, thanks!

[sandyny]

Can people with scoliosis still benefit from this exercise ?

[xgreco]

Get into tai chi - proper biomechanics and posture. Case closed

[jake]

This is the usual one size fits none. People with scoliosis have uneven hips for very different reasons. These kinds of exercises might make it even worse. They should flash a danger signal before the video starts cautioning people that these suggested exercises have a whole bunch of implied assumptions.