Pelvis Prep Mini-Routine you can do before Leg Circles or before Series of 5 days to support stability.
Purpose: Stabilize pelvis, activate core + glutes, reduce hip clicking
Do Before: One Leg Circle, Leg Stretch Series, or Teaser days
1. Supine Pelvic Tilts + Marching (2 min)
Why: Teaches neutral vs. imprint, activates deep core stabilizers
- Lie on your back, knees bent, feet flat
- Gently tilt the pelvis to imprint and return to neutral
- Then: Lift one foot off the floor, keeping pelvis stable
- Alternate legs, 10 reps per side
Cue: “Lift the leg without tipping the bowl of your pelvis.”
2. Glute Bridge with Core Scoop (2 min)
Why: Activates glutes + strengthens pelvic support
- Feet hip-width apart, arms long by sides
- Inhale to prepare
- Exhale to scoop the abs and lift hips into bridge
- Hold for 2 breaths, then lower slowly
- 10–12 reps
Cue: “Press through your heels, not your back.”
3. Clamshells or Side-Lying Leg Lifts (2 min)
Why: Activates glute medius — key to hip stability
- Lie on side, knees bent for clams or straight for lifts
- Hips stacked, core engaged
- Lift top knee (or leg) and lower with control
- 12–15 reps per side
Cue: “Keep pelvis steady — no rocking.”
4. Quadruped Hip Circles or Bird Dog (2 min)
Why: Integrates core + glutes + shoulder stability
- Start on all fours, spine neutral
- Option 1: Do slow circles with one knee (hip mobilization)
- Option 2: Extend opposite arm and leg, hold for 2 breaths, switch
- 5 reps per side
Cue: “Draw belly in — imagine balancing a glass of water on your low back.”
Optional Add-On:
- Hip Flexor Stretch (Lunge or Supine Figure-4) for 30 sec each side
To open and lengthen if you feel tension in front of the hips before rolling