What You Need To Know About Uneven Hip Dips And Exercises

uneven hip dips

Mai Delacruz

Mai Delacruz
Personal Fitness Trainer & Health Coach

Updated on 11/29/2022

The pelvis includes your hip bones as a component. Hips higher than the other indicators indicate that your pelvis is tilted, which suggests that your hips are not even. This condition, also known as a lateral pelvic tilt, is brought on by a limited number of factors. The symptoms and the therapy are determined by the underlying cause of the unequal hips.

The following are the primary causes of unequal hip dips:

  • scoliosis, the severity of which can range from minor to severe and worsen over time
  • a variation in leg length that is functional rather than anatomical and is brought on by posture and stance
  • Anything structural or physical can cause the difference between the lengths of your legs.

Therapies That Are Based On The Reasons

Treatments based on causes Scoliosis



  • Back X-rays are often taken every four to six months as a follow-up measure in children with a minor spinal curvature. The condition is not addressed unless the curvature becomes significantly more severe. About ten percent of persons who have scoliosis have a form of disease that is severe enough to require treatment.
  • Children older than ten years old, whose bones are still developing, may be advised to wear back braces by their pediatricians. Although it won't make the curvature in the spine disappear entirely, it will prevent it from getting worse. In most cases, it is worn nonstop, both throughout the day and night, except in situations where it is impossible to participate in certain types of activities (such as sports).
  • In severe or fast progressing scoliosis, medical professionals may suggest that patients undergo surgery to have their vertebrae fused using a rod or an artificial bone to halt the curve's advancement.

A Disparity In The Functional Leg Length

Functional leg length discrepancy

When the length of both of your legs is measured the same, there are a few different things you may do to rectify unequal hips, including the following:

  • A massage will assist in alleviating any knots in your muscles and calm them.
  • You may be able to increase your hip and leg mobility by doing exercises stretching the side of your body that has stiff muscles. These are the primary treatments for hips that are unequal.
  • Muscle-strengthening activities are another effective form of exercise.
  • As a preventative measure, it is essential to rectify any poor posture.

The Disparity In The Leg Length Caused By The Structure

Structural leg length discrepancy

It is more challenging to correct uneven hips when the measured length of the person's legs differs from one another. Treatment is determined by the discrepancy in leg length, as recommended by the Pediatric Orthopaedic Society of North America (POSNA), as follows:

  • Observation alone could be enough for young children and teenagers who are still growing up to the point where their bones have finished developing.
  • It may be possible to alleviate back discomfort and enhance one's ability to walk with a regular stride by inserting a lift into the shoe worn on the shorter leg. This is the typical therapy for a minor difference in leg length (less than 2 centimeters).
  • In more extreme hip dips situations, extreme hip dips, for example, surgical intervention to balance the length of the legs may be a viable option. When the difference in size between the two legs is between 2 and 5 cm, a surgical operation to stop or delay bone development in the longer leg is typically carried out. When the distance between the two legs is greater than 5 cm, a more involved treatment that makes the shorter leg length is often performed.

Scoliosis As Well As Uneven Hips

Uneven hips and scoliosis

Scoliosis is not caused by lifting hefty weights, having poor posture, or carrying heavy backpacks while in school. Knowing that they were not the cause of the problem and that there was nothing they could have done to avoid it may be comforting to children.

Suppose a kid is diagnosed with scoliosis and the problem appears to worsen. Back braces or surgery may be able to assist stop the progression of the condition and avoid further complications.

Scoliosis causes a curvature of the spine, which often starts to develop just before puberty, when children experience a period of rapid development. Because of the many physiological and hormonal shifts that are taking place, this period of life may be a challenging one.

Because of their appearance or the necessity of wearing a back brace, a kid who is diagnosed with scoliosis at that age may experience negative emotions such as anger, embarrassment, insecurity, or self-consciousness.

Children need to be able to express any destructive emotions they may be experiencing and to have a trusted confidante.

A youngster with scoliosis may want to consider joining a support group to meet other children who are going through the same thing that they are. In addition, it provides a forum in which they may discuss the emotions they are experiencing in a supportive environment.

Five Exercises For Unequal Hips

Stretching activities are used to improve functional leg length discrepancy. The goal of these exercises is to relax and lengthen muscles. They are also helpful in reducing other symptoms, including back discomfort.

The quadratus lumborum is the primary muscle that has to be stretched out, and this muscle is responsible for connecting the pelvis to the backbone.

It is beneficial to perform stretches that lengthen the space between your hip and shoulder on the side of your body with the higher hip. Here are five different times that may be of assistance.

The Span Is Between 90 / 90.

The 90/90 stretch

  • As you sit on the floor, bend your right leg at a 90-degree angle, ensuring that both your knee and ankle are on the floor. Do this if your right side feels stiff, and adjust your knee to align with your hip.
  • With a 90-degree bend at the knee, extend your left leg to the left side of your body. This may make you uneasy.
  • It would be best if you reached forward with your right hand while simultaneously moving your right hip away from the other.

Split Your Legs And Extend Your Quadratus Lumborum.

Leg split with quadratus lumborum stretch

  • Please sit on the ground and spread your legs as far apart as possible.
  • Please make an effort to bring your right hand around such that it touches your left foot. You don't need to contact your foot at any point.
  • Then move your left hand over to your right foot and repeat the previous step. The quadratus lumborum is stretched on both sides as a result of this.

Pose Of A Child With Their Hand Outstretched

Child’s pose with hand reach

  • To go into the child's pose, get down on your hands and knees, lean back on your heels, and keep your head in a low position. This will put you in a child's pose.
  • Raise one arm and stretch it out in front of you as far as you can from the child's pose position, in which you are seated on the ground with your folded arms resting on your thighs or lap. Perform the same motions using the opposite arm.
  • Move your hands to the side while maintaining the extended position of your arms. As a result, your hips and lower back will be stretched on the other side due to this movement.
  • Maintain this position and focus on your breathing while stretching your muscles.

It may also be beneficial to work on strengthening the loose and weakened muscles of the lower hip, notably the quadratus lumborum. Some exercises that might help with this are as follows:

Side Plank

Side plank

  • Position yourself on the floor, so you are lying on your side with your feet together. Use your arm to support your body by placing it underneath you on the floor. Put your elbow in proper alignment with your shoulder, often known as stacking.
  • To get your body into a straight line, you need to tighten the muscles in your abdominal area and elevate your hips.
  • First, maintain this stance for fifteen seconds. Over time, you could work your way up to four minutes.
  • Do the same thing on the other side.



  • Place your stomach on the ground and lie down.
  • Put your arms straight in front of you as you do the same with your legs behind you.
  • Raise your arms and legs approximately 15 centimeters above the ground.
  • Tighten the muscles in your stomach area and extend your arms as far as possible. Keeping this position for two to three seconds is sufficient.
  • Put your arms and legs down on the ground and relax them there.

Hips That Aren't Even Affect Everything Else.

Uneven hips affect everything

Spines connect your pelvis with your shoulders, your legs with your upper back, and your pelvis with your legs. The following are some places where you could see the impact of having unequal hips:

  • Shoulders that are not even. Even though your shoulders may appear unequal, the side of your body with a lower hip will often have a higher shoulder.
  • Main shoulder blade. The side of your lower hip and shoulder blade may be more prominently protruding than the other.
  • Spine with a curve. If scoliosis is the underlying reason for your unequal hips, your spine could have the appearance of being curved into the shape of an S or C.
  • Variation in the length of each leg If you have uneven hips, the leg on the side of your body that has the higher hip may seem and feel longer than the other leg, even if the actual length of both legs is the same. It's possible to end up with unequal hips if you have one leg that's noticeably longer than the other.
  • On one side, there is a prominent rib cage. If you have severe scoliosis, your uneven hips can distort your rib cage, causing one side of your ribs to protrude more than the other. This occurs on the side of your body that has the higher hip.

Scoliosis Has Consequences.

Scoliosis effects

The symptoms of unequal hips might vary depending on the severity of the condition and the underlying reason. Scoliosis in its early, mild stages frequently does not present any symptoms. Some of the symptoms of more severe forms of scoliosis and other conditions that might produce unequal hips are as follows:

When your hips are uneven, you may find that tailored garments do not fit you comfortably at all times. In addition to appearing or walking differently, people might become self-conscious due to this, which can lead to anxiety, sadness, or low self-esteem in some cases.

Causes Of Unevenness In The Hips

Reasons for uneven hips


Your spine will have a curvature that looks like an "S" or "C" when you have this ailment and may also be rotated slightly. It is by far the most frequent factor contributing to unequal hips.

Abnormal development of the spine can cause scoliosis before birth, which often occurs for reasons that are a mystery. Additionally, this condition may have a neuromuscular etiology, such as:

  • dystrophy of the muscles
  • cerebral palsy
  • polio
  • spina bifida
  • Marfan syndrome

Females are more likely than males to suffer from scoliosis which can be inherited from both parents. In most cases, the curve's progression will halt when the bones finish developing, and it is more likely that the curve will get worse when:

  • The curvature is rather significant.
  • The curvature more closely resembles the letter "S" than the letter "C."
  • A curvature might not be located at the top or bottom of the spine but in the middle.

A Disparity In The Functional Leg Length

Functional leg length discrepancy

Under these circumstances, one leg appears and feels longer than the other, even though their actual lengths are identical when measured. Incorrect posture causes muscle tension and strength imbalances, resulting in the disease.

Poor posture becomes habitual when you regularly sit or stand in the same position for weeks, months, or even years. Your muscles begin to adapt. The powers linked to the lower hip get weaker, longer, and looser, while the muscles related to the upper hip become shorter and tighter. This pulls the hip up. This condition is also exacerbated by maintaining an elevated posture for an extended period. This can occur if you consistently lean to the same side when sitting or standing, sleep on one side of your body more than the other, or arch your upper back while sitting for extended periods.

The Disparity In The Leg Length Caused By The Structure

Structural leg length discrepancy

When this condition is measured, it will show that one leg is longer than the other. It is typical for people to have portions of somewhat varying lengths. Still, it is unusual for them to have such significantly varied sizes that it causes their hips to be uneven.

In the opinion of the American Academy of Orthopaedic Surgeons, a discrepancy of around 4 cm might create issues with walking or the appearance of a limp.

It may also be congenital, meaning the individual was born with the condition. When this occurs, the cause is almost always a mystery. In other instances, it might be due to the following:

  • A Salter-Harris fracture is the name given to a leg injury that occurs during infancy or adolescence and affects the growth plate.
  • a youngster who suffers from a shattered leg bone that heals improperly
  • Severe bone infection in the leg occurs throughout childhood or in childhood.
  • various neurological diseases, such as neurofibromatosis
  • Diseases like juvenile arthritis that cause swelling and inflammation in the joints are referred to as joint inflammatory diseases.

Visiting A Physician

Seeing a doctor

During a typical physical checkup, your doctor or your kid's doctor may detect that you or your child has uneven hips. Alternatively, you may notice it yourself and consult your doctor about it.

Screenings conducted at schools and during pre-participation physical examinations for athletes are familiar places to detect scoliosis.

The examination will include a check for scoliosis, which will involve looking at your back while standing and bent at the waist with your arms hanging down. Your doctor will question you about your symptoms.

Your hips and shoulders will also be evaluated to see whether or not they are even by your doctor. As well as these tests, your doctor may also perform the following tests to determine the cause of your unequal hips:

  • analyzing how you walk
  • determining the length of each leg as well as the distance between them
  • X-rays of the bones to check for any anomalies and further leg circumference measurements
  • A scanogram, a specialized form of X-ray, is an imaging technique that provides a more precise assessment of leg length.
  • CT scans will be performed to check for leg bones or tissue abnormalities.

In children who are still developing, the same test that was first performed to measure the length of each leg is often repeated every six to twelve months to determine whether or not there is a change in the difference in size.

The Main Point To Be Learned

The Main Point To Be Learned

There are things that you can do on a day-to-day basis to help, and these will be helpful regardless of the cause of your unequal hips or pelvic tilt. In addition to this, it is essential to keep in contact with medical specialists throughout time.

Maintaining regular contact with your primary care physician or another source of healthcare can assist you in obtaining an accurate diagnosis. Additionally, it can help you correct or stop the growth of certain disorders, which may cause uneven hip dips in the first place.