Mobility & Posture · Bodyweight · Beginner

Deep Hip Mobility & Pelvic Alignment Routine

A targeted mobility protocol for lifters and athletes experiencing tight hip capsules. Mobilizes the adductors, gluteus medius, and psoas while training active end-range control.

Workout Routine Schedule (4 Movements)

Complete all designated sets with strict tempo and proper joint alignment. Tap the swap button on any exercise to substitute with an alternative equipment variation.

#1

Front Plank With Twist

abs · body weight · 3 Sets × 10 reps · 30s rest

Active pelvic rotations in plank position engaging deep pelvic stabilizers.

Done Swap

#2

Bodyweight Incline Side Plank

abs · body weight · 3 Sets × 35 sec per side · 30s rest

Lateral hip gluteus medius engagement to restore pelvic symmetry.

Done Swap

#3

Bodyweight Squatting Row

upper back · body weight · 3 Sets × 10 reps · 30s rest

Deep squat holds with gentle pelvic shifts to open the hip capsule under support.

Done Swap

#4

3/4 Sit-Up

abs · body weight · 3 Sets × 12 reps · 30s rest

Posterior pelvic tilting roll-ups to decompress the sacroiliac joint.

Done Swap