How to Fix Uneven Hips: Lateral Pelvic Tilt Exercises & Stretches (2026)

Do you notice that one hip sits higher than the other when you stand? Does your belt or waistband appear crooked even when you're standing straight? You may have lateral pelvic tilt—a common but often overlooked postural dysfunction that can lead to back pain, hip discomfort, and movement compensations throughout the body.

Unlike anterior pelvic tilt (forward tilting) or posterior pelvic tilt (backward tilting), lateral pelvic tilt involves a side-to-side imbalance where one side of the pelvis is elevated relative to the other. The good news is that this condition is highly correctable with targeted exercises, stretches, and postural awareness.

What Is Lateral Pelvic Tilt?

Lateral pelvic tilt occurs when the pelvis shifts out of its neutral horizontal position, causing one hip to sit higher than the other. This creates an asymmetrical foundation that affects the entire kinetic chain—from your feet to your neck.

Understanding the Anatomy

The pelvis serves as the body's central hub, connecting the spine to the lower extremities. When viewed from the front, a healthy pelvis should be relatively level, with both iliac crests (the bony prominences you feel at your hip bones) at the same height.

In lateral pelvic tilt:

High side (elevated hip): The hip appears higher, and the muscles on this side are typically shortened/tight
Low side (dropped hip): The hip appears lower, and the muscles on this side are typically lengthened/weak
Spinal compensation: The spine often curves (functional scoliosis) to compensate for the pelvic asymmetry

Key Muscles Involved

Understanding which muscles are affected helps you target your corrective work effectively:

On the HIGH side (tight/overactive):

Quadratus lumborum (QL) - Primary hip hiker
Tensor fasciae latae (TFL)
Adductors
Obliques (external and internal)

On the LOW side (weak/lengthened):

Gluteus medius and minimus - Hip stabilizers
Quadratus lumborum
Obliques
Hip abductors

Want to understand the anatomy in depth? Our free Anatomy Course covers the muscles of the lower extremity and pelvic musculature in detail—essential knowledge for understanding and correcting postural dysfunctions.

Common Causes of Lateral Pelvic Tilt

Lateral pelvic tilt rarely develops overnight. It's typically the result of long-term habits, muscle imbalances, or structural factors.

1. Habitual Standing Patterns

Standing habitually on one leg or consistently shifting weight to one side creates muscular imbalances. The hip-hiking muscles on one side become chronically shortened while the opposite side weakens.

Common culprits:

Standing with weight on one leg while waiting in lines
Leaning on one hip at standing desks
Carrying a child always on the same hip

2. Sitting Habits

Sitting with one leg crossed over the other, sitting on a wallet, or consistently leaning to one side creates asymmetrical tension patterns in the pelvis and lower back.

3. Repetitive Unilateral Activities

Sports and activities that emphasize one side can create muscular imbalances:

Golf and tennis (rotational sports)
Soccer (dominant kicking leg)
Carrying heavy bags always on one shoulder

4. Leg Length Discrepancy

A true structural leg length difference (anatomical) or functional leg length difference (caused by muscle imbalances) can cause the pelvis to tilt to compensate.

5. Previous Injuries

Past injuries to the hip, knee, ankle, or lower back can lead to compensatory movement patterns that persist long after the injury heals.

6. Weak Hip Stabilizers

Gluteus medius weakness is one of the most common contributors. When the glute medius can't adequately stabilize the pelvis during single-leg activities (walking, stair climbing), the pelvis drops on the opposite side—this is known as Trendelenburg sign.

7. Scoliosis

Structural scoliosis (spinal curvature) often accompanies lateral pelvic tilt, though it's important to distinguish between structural scoliosis and functional scoliosis caused by pelvic imbalance.

How to Identify Lateral Pelvic Tilt

Self-assessment can help you identify if you have lateral pelvic tilt and which side is affected.

Visual Assessment Tests

1. Mirror Test (Standing)

Stand in front of a full-length mirror wearing minimal clothing
Place your hands on your hip bones (iliac crests)
Look at whether your hands are level or if one is higher
Also observe: Are your shoulders level? Does your head tilt?

Interpretation:

If your right hand is higher, you have a RIGHT lateral pelvic tilt (right hip elevated)
If your left hand is higher, you have a LEFT lateral pelvic tilt (left hip elevated)

2. Photograph Assessment

Have someone take a photo of you from behind while standing naturally
Draw a horizontal line across your hip bones
Draw another line across your shoulders
Observe any tilting or asymmetry

3. Pant/Belt Line Test

Stand naturally and observe your waistband or belt
If it slopes down on one side, that hip is lower
Check if your pants hem is uneven (one side drags on the floor)

Functional Tests

4. Single-Leg Stance Test (Trendelenburg Test)

Stand on one leg, lifting the opposite knee to hip height
Have someone observe your pelvis from behind
Hold for 30 seconds

Positive sign (indicates weakness): If the pelvis drops on the lifted leg side, the stance leg's gluteus medius is weak.

5. Lying Assessment

Lie flat on your back on a firm surface
Have someone stand at your feet and compare the position of your ankle bones (medial malleoli)
If one leg appears longer, the pelvis on that side may be tilted up

When to See a Professional

While self-assessment is helpful, consult a physical therapist, chiropractor, or orthopedic specialist if you experience:

Chronic lower back pain on one side
Hip or knee pain that doesn't improve with general exercise
Significant visible asymmetry
Numbness or radiating pain down one leg
History of hip or spinal surgery
Pain that worsens despite corrective exercises

A professional can distinguish between functional (muscular) and structural (skeletal) causes.

Corrective Exercises for Lateral Pelvic Tilt

Person performing glute bridge exercise for hip alignment

The correction strategy addresses both sides: stretch/release the tight side and strengthen the weak side. The exercises below are organized by their target.

Step 1: Release the Elevated (High) Hip Side

The high hip side typically has a tight quadratus lumborum and hip muscles that need releasing.

1. Quadratus Lumborum (QL) Stretch

Target: QL on the elevated hip side

Stand with feet hip-width apart
Raise the arm on the high hip side overhead
Side bend away from the high hip (toward the low side)
Reach over and slightly forward to intensify
Hold 30-45 seconds, perform 3 sets

Alternative (lying down):

Lie on your side with the high hip facing up
Extend the top arm overhead and let the leg drop behind
Feel the stretch along the side of your lower back

2. TFL/IT Band Release (Foam Rolling)

Target: Tensor fasciae latae and IT band on elevated side

Lie on your side on a foam roller, positioned at the outside of your hip
Support yourself with your forearm and opposite foot
Roll slowly from hip to just above the knee
Pause on tender spots for 20-30 seconds
Perform 2-3 minutes on the tight side

3. Adductor Stretch (High Side)

Target: Inner thigh muscles on elevated side

Stand with feet wide apart in a side lunge position
Shift weight toward the low hip side, bending that knee
Keep the high hip leg straight to feel stretch in inner thigh
Hold 30-45 seconds, perform 3 sets

4. Standing Side Stretch

Target: Entire lateral chain on elevated side

Stand with feet together
Cross the high hip side leg behind the other
Raise the same-side arm overhead
Lean away from the high hip until you feel a stretch from hip to armpit
Hold 30-45 seconds, perform 3 sets

Step 2: Strengthen the Low (Dropped) Hip Side

The low hip side has weak hip abductors that need strengthening, particularly the gluteus medius.

5. Side-Lying Hip Abduction

Target: Gluteus medius on the low hip side

Lie on your high hip side (so the weak leg is on top)
Keep your body in a straight line, hips stacked
Lift the top leg toward the ceiling, keeping it straight
Don't rotate the leg—keep toes pointing forward
Lower slowly with control
Perform 3 sets of 15-20 reps

Key cue: Lead with the heel, not the toes, to better engage the glutes.

6. Clamshells (with Band)

Target: External rotators and gluteus medius

Lie on your high hip side with knees bent at 45 degrees
Keep feet together
Open the top knee like a clamshell while keeping feet touching
Don't let your pelvis roll backward
Perform 3 sets of 15-20 reps

Progression: Add a resistance band just above the knees.

7. Single-Leg Glute Bridge (Low Side Focus)

Target: Glute maximus and medius on weak side

Lie on your back, knees bent, feet flat
Lift the strong leg off the ground (high hip side leg)
Drive through the weak side heel to lift hips
Keep pelvis level—don't let it drop on one side
Perform 3 sets of 10-12 reps per side (prioritize weak side)

8. Lateral Band Walks (Monster Walks)

Target: Hip abductors bilaterally with emphasis on weak side

Place a resistance band around your ankles or just above knees
Assume a quarter squat position
Step sideways, leading with the weak hip side
Keep tension on the band throughout
Perform 3 sets of 15-20 steps each direction

Focus: When stepping with the weak side leg, consciously drive through the hip.

9. Single-Leg Romanian Deadlift

Target: Posterior chain and hip stability on weak side

Stand on the weak hip side leg
Hinge forward at the hip while extending the other leg behind
Keep the standing leg slightly bent
Lower until torso is parallel to floor
Return to standing by driving through the hip
Perform 3 sets of 8-10 reps per side (prioritize weak side)

Cue: Think about keeping your hips square to the ground throughout.

Step 3: Core and Pelvic Stability Exercises

These exercises address both sides and help restore balanced pelvic control.

10. Side Plank (Weak Side Emphasis)

Target: Obliques, QL, and hip stabilizers

Start in a side plank on your elbow, weak hip side down
Stack your feet or stagger them for stability
Lift hips to create a straight line from head to feet
Hold 20-30 seconds, perform 3 sets

Progression: Add hip dips (lower and lift hips) for dynamic strengthening.

11. Dead Bug with Pelvic Control

Target: Deep core stabilizers

Lie on your back, arms toward ceiling, legs in tabletop
Press your lower back flat into the floor
Slowly extend opposite arm and leg while maintaining flat back
Focus on keeping the pelvis completely stable
Perform 3 sets of 10 reps per side

12. Pallof Press (Anti-Rotation)

Target: Core stability against rotational forces

Attach a band to a sturdy anchor at chest height
Stand sideways to the anchor, holding the band at chest
Press the band straight out from your chest
Resist the rotation—keep hips and shoulders square
Perform 3 sets of 10-12 reps each side

13. Hip Hike Exercise

Target: Controlled pelvic movement and QL strengthening

Stand on a step or platform with one foot hanging off
Drop the hanging hip down (pelvic drop)
Use the hip abductors to hike the hip back up to level
Perform 3 sets of 12-15 reps each side

Important: Perform this on the weak side to strengthen the hip hikers.

Sample Correction Program

Daily Routine (15 minutes)

Stretch/Release (High Hip Side) - 5 minutes:

QL stretch: 2×45 sec
TFL foam roll: 2 minutes
Standing side stretch: 2×45 sec

Strengthen (Low Hip Side) - 8 minutes:

Side-lying hip abduction: 3×15
Clamshells with band: 3×15
Single-leg glute bridge: 3×10

Core Stability - 2 minutes:

Side plank (weak side): 3×20 sec

3x Per Week Addition (25 minutes)

Add these exercises to the daily routine:

Strength Work:

Single-leg RDL: 3×10 per side (prioritize weak side)
Lateral band walks: 3×15 each direction
Hip hike exercise: 3×12 per side

Core/Stability:

Dead bug: 3×10 per side
Pallof press: 3×10 per side
Plank with alternating hip drops: 3×8 per side

Addressing Both Sides: The Importance of Balance

While the focus is on stretching the tight side and strengthening the weak side, it's important to maintain some work on both sides to prevent overcorrection.

Guidelines:

Stretching: 70% on tight side, 30% on opposite side
Strengthening: 70% on weak side, 30% on opposite side
Core work: Equal on both sides

As your pelvis approaches neutral, gradually shift to more balanced bilateral training.

Lifestyle Modifications for Hip Alignment

Corrective exercises work, but daily habits can reinforce or undermine your progress.

Standing Habits

Distribute weight evenly on both feet
Avoid standing on one leg habitually
Set reminders to check your posture throughout the day
Use a mirror to self-correct when possible

Sitting Habits

Sit on both sit bones equally
Avoid crossing legs (especially always the same way)
Remove wallets from back pockets when sitting
Use a level seat (avoid cushions that create tilt)
Take standing breaks every 30 minutes

Sleeping Position

Avoid sleeping on one side exclusively
Place a pillow between knees when side sleeping
Consider a small pillow under the low hip side when back sleeping

Exercise Modifications

Audit your training for unilateral bias
Add single-leg work that addresses imbalances
Check your form in squats and deadlifts for asymmetrical weight shifting

Timeline and Expectations

Correcting lateral pelvic tilt requires patience and consistency. Here's what to expect:

Weeks 1-2:

Increased awareness of the imbalance
Initial muscle soreness as weak muscles activate
Slight improvement in flexibility on tight side

Weeks 3-6:

Noticeable improvement in hip levelness
Reduced discomfort in lower back (if present)
Stronger mind-muscle connection with hip stabilizers

Weeks 6-12:

Significant postural improvement
Automatic correction becoming more natural
Improved single-leg stability and balance

3-6 months:

Near-complete correction for most functional cases
New movement patterns become default
Reduced risk of related injuries

Critical note: Structural leg length differences or skeletal abnormalities may limit how much correction is possible. A professional assessment can clarify expectations.

Common Mistakes to Avoid

Only stretching the tight side - Strengthening the weak side is equally important
Aggressive stretching without strengthening - Creates instability without control
Ignoring daily habits - Exercises won't overcome 16 hours of poor posture
Training both sides equally when imbalanced - Initially, prioritize the weak side
Expecting immediate results - Postural changes take weeks to months
Overcorrecting - Don't create the opposite imbalance
Skipping core stability work - The pelvis needs core control to maintain position
Not addressing the root cause - If you don't change the habit that caused the tilt, it will return

When Exercises Aren't Enough

If consistent effort over 8-12 weeks shows minimal improvement, consider:

Professional assessment - Rule out structural issues
Manual therapy - PT, chiropractic adjustment, or massage
Gait analysis - Running or walking patterns may need correction
Footwear evaluation - Shoe lifts or orthotics for true leg length differences
Imaging - X-rays to assess skeletal structure if needed

Connection to Overall Posture

Lateral pelvic tilt rarely exists in isolation. It often accompanies or contributes to:

Functional scoliosis - Spine curves to compensate for tilted pelvis
Uneven shoulders - Upper body compensates for lower body asymmetry
Knee valgus (knock knees) - Often on the low hip side
Foot pronation - Flat foot on one side as compensation

Addressing the pelvic tilt often improves these related issues, but a comprehensive approach may be needed.

Build your foundation in movement science. Our Kinesiology Course teaches the principles of human movement, while the Anatomy Course covers the musculoskeletal structures involved in postural dysfunction.

Conclusion

Lateral pelvic tilt—uneven hips—is a common postural dysfunction that responds well to targeted intervention. The key is identifying which side is elevated and which is dropped, then applying the appropriate combination of stretching, strengthening, and postural correction.

Remember the three-pronged approach:

Release the tight muscles on the elevated hip side (QL, TFL, adductors)
Strengthen the weak muscles on the dropped hip side (gluteus medius, hip abductors)
Modify daily habits that reinforce the imbalance

Consistency is essential. Daily practice of corrective exercises, combined with awareness of your standing, sitting, and sleeping habits, will gradually restore pelvic symmetry. Most functional cases see significant improvement within 6-12 weeks of dedicated effort.

Your pelvis is the foundation of your posture. When it's level, everything above and below functions better. Take the time to correct the imbalance, and you'll move with greater efficiency, less pain, and improved performance in all your activities.

Ready to understand your body's movement patterns? Enroll in our free Anatomy Course and learn the foundations of musculoskeletal health, biomechanics, and injury prevention that make corrective exercise effective.

References

Kendall, F. P., et al. Muscles: Testing and Function with Posture and Pain. 5th ed. Lippincott Williams & Wilkins, 2005.
Neumann, D. A. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed. Mosby, 2016.
Sahrmann, S. A. Diagnosis and Treatment of Movement Impairment Syndromes. Mosby, 2002.
McGill, S. M. Low Back Disorders: Evidence-Based Prevention and Rehabilitation. 3rd ed. Human Kinetics, 2015.
Reiman, M. P., et al. "Hip abductor muscle strength in patients with low back pain: a systematic review." Journal of Back and Musculoskeletal Rehabilitation 25.2 (2012): 123-132.
Cooper, N. A., et al. "Prevalence of gluteus medius weakness in people with chronic low back pain compared to healthy controls." European Spine Journal 25.4 (2016): 1258-1265.