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 each movement in order. Tap the checkmark after each set to track your progress, or tap Swap to change equipment.

#1

Front Plank With Twist

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

Form Tip: Active pelvic rotations in plank position engaging deep pelvic stabilizers.

Set 1 10 reps

Set 2 10 reps

Set 3 10 reps

All Done Swap

#2

Bodyweight Incline Side Plank

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

Form Tip: Lateral hip gluteus medius engagement to restore pelvic symmetry.

Set 1 35 sec per side

Set 2 35 sec per side

Set 3 35 sec per side

All Done Swap

#3

Bodyweight Squatting Row

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

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

Set 1 10 reps

Set 2 10 reps

Set 3 10 reps

All Done Swap

#4

3/4 Sit-Up

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

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

Set 1 12 reps

Set 2 12 reps

Set 3 12 reps

All Done Swap