12/17/2025
Trendelenburg gait is when your pelvis drops to one side while walking — usually because the gluteus medius isn’t doing its job. If your hips shift, your stride feels unstable, or you get lateral hip/knee pain, this one’s for you 👇
3 exercises to fix it:
1️⃣ Banded wall lean
Wrap a band around your knees. Lean into a wall, bend one knee with the foot on the wall, and actively pull your knees apart. Control the movement and feel the burn on the outer hip.
2️⃣ Single-leg wall squat + pillow drive
Stand sideways to a wall with a pillow between your knee and the wall. Bend the knee so you’re standing on the outside leg. Perform a small single-leg squat, come back up, then drive the knee into the pillow and hold for 3 seconds. You should feel tension along the outside of the leg.
3️⃣ Straight-leg clamshells
Roll your body slightly forward so your belly button points toward the bed. Keep your ankle behind your shoulder, lift the leg up, hold 2–3 seconds, and repeat.
✅ These exercises functionally strengthen and target the glute med, helping restore hip stability and clean up your gait.
