Molestias en el glúteo al correr: por qué se te cae la cadera (y cómo evitarlo con fuerza)

Summary

This instructional video focuses on hip strength and running mechanics, rather than reporting on a sports event. The presenter uses an image from the final 100 metres of the Behobia race, after 20 km in heavy rain and a strong headwind, to show how fatigue can affect a runner’s posture. He contrasts his relatively upright position with another runner’s lowered pelvis, inward-drifting knee and slumped posture. The video does not mention a race winner or final result.

Hip strength and running pain

The presenter links hip strength to joint stability, running performance and long-term hip health. He suggests that some discomfort described as “false piriformis” or glute pain may be related to poor hip mechanics, then introduces the muscles involved.

Running mechanics (0:00–7:38)

Using the Behobia race image, the presenter explains how the supporting leg controls the pelvis while the other leg moves through flexion and extension. He highlights three muscles:

• Gluteus medius: Helps resist the inward pull on the supporting leg and limit knee valgus.
• Psoas: Contributes to hip flexion and an upright trunk.
• Gluteus maximus: Extends the hip and helps drive the runner forward.

He argues that maintaining sound mechanics late in a race matters more than simply lifting heavy weights.

Demonstration and training principles (7:38–13:18)

A video of a 10-year-old runner demonstrates the same movements: stable knee alignment during support, hip extension as the leg pushes back, and hip flexion as it swings forward. The presenter also points viewers to demonstrations of exercises for the different hip movements.

Pelvic drop and its effects (13:18–18:25)

A PDF and the Behobia image illustrate “pelvic drop”: the pelvis sinks, the trunk and shoulders become misaligned, and the knee moves inward. The presenter says this can overload the gluteal area. He recommends consistent training, particularly for the gluteus medius, alongside exercises for hip flexion and extension.

Resources and sign-off

The presenter encourages viewers to consult the blog post, exercise links and downloadable PDF for more detail. He also mentions his training school and Running Lab.

Presenter and sources

Luis del Aguila; a Behobia race image and video featuring the presenter and Martín Fit; a running video of a 10-year-old child; and Luis del Aguila’s blog post, PDF and Running Lab materials.