Standing Pelvic Stabilizer Mobilization
Improve hip mobility & core stability! This gentle exercise helps mobilize your pelvis for better balance and posture.
The Standing Pelvic Stabilizer Mobilization mainly works the core and hip abductors (outer thighs). You'll need: chair.
Required Equipment
Standing Pelvic Stabilizer Mobilization Muscles Worked
Primary
Hip Flexor (iliopsoas); Hip Abductor (gluteus medius)
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Standing Pelvic Stabilizer Mobilization Variations and Alternatives
How to do the Standing Pelvic Stabilizer Mobilization
Starting Position:
Stand tall next to a sturdy chair. Place your left hand on the chair for balance.
Raise your right leg and place your right foot on the seat of the chair. Your knee should be bent at about 90 degrees.
Foot Placement:
Ensure your right foot is flat on the chair. Your weight should be evenly distributed between both legs.
Engaging Your Core:
Tighten your abdominal muscles slightly to maintain stability throughout the exercise.
Movement:
Slowly lower your right leg so that your foot is hovering just above the chair.
Focus on using your hip flexors and glutes to control the movement.
Return to Start:
Raise your right leg back to the starting position on the chair while maintaining your core engagement.
Repetitions:
Perform 10-15 repetitions on the right leg.
Switch Sides:
After completing the repetitions on the right leg, switch and repeat the same movement on the left leg.
Breathing:
Inhale as you lower the leg and exhale as you lift it back up.
Tips:
Keep your back straight and avoid leaning forward or to the side.
If you're struggling with balance, feel free to hold onto the chair with both hands.
Cooldown:
After completing your sets, take a moment to stretch your hips and legs to relax the muscles used during the exercise.
Standing Pelvic Stabilizer Mobilization FAQs
What muscles does the Standing Pelvic Stabilizer Mobilization work?
The Standing Pelvic Stabilizer Mobilization mainly works the core and hip abductors (outer thighs). The main muscles are the iliopsoas and gluteus medius.
What equipment do you need for the Standing Pelvic Stabilizer Mobilization?
Chair.
What workout day should the Standing Pelvic Stabilizer Mobilization go on?
It belongs on leg day in a push/pull/legs routine.
What are some Standing Pelvic Stabilizer Mobilization variations and alternatives?
Similar exercises include the Stability-Ball Seated Hip, Ankle, and Knee Mobilization, Standing Balance Hip Flexion Pulse, Standing Horizontal Hip Sagittal Rotation and Standing Horizontal Hip Rotation.
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