What hip drop is
Hip drop is when the hip on the side of your swinging leg dips as you land on the other foot.
From behind, your belt line tilts with every step instead of staying close to level.
Why it matters
Effort that goes into the sideways dip does not carry you forward.
It often comes with the knee drifting inward on the standing leg, so the two are worth working on together.
How to work on it
Think of running tall, with your belt line level as each foot lands.
Work on standing balance off the treadmill, so the hip holds level on its own.
One drill to try
- Stand on one leg for thirty seconds with your belt level, then switch.
- Step up onto a low box slowly, keeping both hips level at the top.
- Run a minute easy and feel for the same level belt line.
How to film it so Llyr can read it
Stand your phone behind the treadmill at about hip height, centred on the belt, with your whole body in the frame.
The rear view shows both hips against each other. Run steady for at least thirty seconds.
Already have a clip? You can import a video you filmed earlier instead. Read the full filming guide.
What you see in Llyr
When one hip dips as you land, step after step, Llyr names it Hip drop and shows it on a still from your own video.
The cue to take into your next run is Keep hips level.
Llyr is a second set of eyes, not a coach. Check each correction on the replay, and if your coach sees it differently, go with your coach.