Your pelvis and hips play a major role in how you walk, run, exercise, and move throughout your day. They also influence how your pelvic floor works with the rest of your body.
When we think about pelvic floor exercises, we often think of Kegels, deep squats, or isolated contractions. While these exercises can have a place in a pelvic floor training program, there is so much more to pelvic floor function than strengthening the muscles in isolation.
Your pelvic floor needs to coordinate with your hips, pelvis, core, and feet as you move. Improving how your pelvis rotates on your thigh bones, how your hips move around your pelvis, and how your feet connect to the ground can help you develop a more integrated approach to movement.
This standing pelvic mobility workout is designed to explore those connections through a series of controlled exercises. Using a foam roller and a wall for support, you will work through hip shifts, pelvic rotation, hip airplanes, and step overs.
The goal is not to perform as many repetitions as possible. Instead, this workout focuses on moving slowly, noticing how your body feels, and developing better awareness of how your pelvis and hips move together.
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Disclaimer: This blog is educational and is not a diagnosis or individualized treatment plan. If you have pelvic pain, pressure, urinary or bowel symptoms, or concerns during pregnancy or postpartum, work with an appropriate healthcare professional or pelvic floor physical therapist.
Why Pelvic Mobility Matters for Pelvic Floor Function
The pelvic floor is a group of muscles located at the base of the pelvis. These muscles help support the pelvic organs, contribute to continence, and work with the rest of the body to manage pressure and movement.
The pelvic floor does not operate independently. It responds to changes in the position of the pelvis, the movement of the hips, and the forces transmitted through the feet.
For example, when you walk, one leg is supporting your body while the other leg swings forward. Your pelvis needs to rotate and shift over the supporting leg, while the opposite hip moves through its own range of motion.
This is a coordinated process involving:
- Pelvic rotation on the femur.
- Hip rotation around the pelvis.
- Weight shifting through the foot.
- Movement between the stance leg and swing leg.
- Coordination between the pelvic floor and the rest of the body.
If you have difficulty controlling these movements, you may benefit from practicing them in a slower, more supported position.
The purpose of this workout is to help you explore these movement patterns so they can become more familiar and integrated into activities like walking, running, and strength training.
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What You Will Need
For this 13-minute pelvic mobility flow, you only need two pieces of equipment:
- A foam roller.
- A wall to press the foam roller against.
The foam roller provides support and helps stabilize the working leg so you can focus more easily on rotating your pelvis. You do not need to balance on one leg for every exercise, and you can modify the movements by keeping your foot on the floor whenever needed.
Each exercise is performed for approximately 90 seconds per side or movement. This gives you time to explore the position, adjust your alignment, and notice the sensations in your hips and pelvis.
The Standing Pelvic Mobility Workout
1. Standing Hip Shift With Foam Roller Support
Duration: 90 seconds per side
Focus: Inner thigh activation, pelvic internal rotation, and posterior pelvic floor mobility.
We begin with a standing hip shift using the foam roller to help stabilize the working leg. This position allows you to explore how your pelvis rotates over your femur while creating a stretch through the back of the hip.
How to Set Up
- Stand next to a wall and place the foam roller between the wall and the inside of your left knee.
- Bring your right foot slightly in front of you.
- Place more weight into your left foot, especially through the heel and the big-toe side of the foot.
- Press your left knee firmly into the foam roller.
- Place your hands on your hips.
- Think about bringing your right hip forward while allowing your left hip to move slightly back.
- Hinge your torso forward to approximately a 45-degree angle.
You should feel a shift in your pelvis rather than simply bending forward through your spine.
What You Should Feel
As you move into the hip shift, you may notice a stretch through the left glute, particularly toward the center of the glute or slightly lower near the upper hamstring.
You may also feel a sensation through the back of the pelvis. This movement is intended to explore mobility in the posterior pelvic floor region on the working side.
If you feel most of the stretch in your hamstring, check the amount of bend in your left knee. You may need to bend the knee slightly more to allow the movement to come from the hip and pelvis rather than placing all the tension into the hamstring.
Important Alignment Cues
Think about the following throughout the movement:
- Keep weight in your left heel and the big-toe side of your foot.
- Continue pressing your knee into the foam roller to increase inner thigh activation.
- Maintain a slight tuck of the pelvis, as though you are pointing your tailbone toward the floor.
- Bring your right hip forward while your left hip moves slightly back.
- Keep the movement controlled rather than forcing a deep stretch.
The inner thigh muscles help contribute to pelvic control and rotation. By pressing into the foam roller, you create an opportunity to engage those muscles while exploring a more internally rotated position of the pelvis.
Optional Reach
If you want to deepen the sensation, reach your right arm forward and slightly across your body.
Imagine you are trying to bring your right hip toward your left knee.
This reach can help you explore the hip shift while adding a little more movement through the torso and pelvis. Keep it gentle and avoid forcing yourself into a deeper range.
Why This Movement Matters
This hip shift focuses on the left side of the pelvis, particularly the posterior pelvic floor region.
The goal is not to stretch the pelvic floor aggressively. Instead, you are exploring how the pelvis can move over the femur while the inner thigh helps stabilize the leg.
This type of movement can be useful for developing awareness of the relationship between your hip, pelvis, and pelvic floor.
2. Standing Hip Shift to Pelvic Rotation
Duration: 90 seconds per side
Focus: Pelvic rotation on the femur, weight shifting through the foot, and control during closed-chain movement.
Once you have established the standing hip shift, you will begin moving in and out of the position.
This exercise adds a controlled transition between a more squared hip position and a rotated pelvic position.
How to Perform the Movement
Starting with your left foot as the working leg:
- Press your left knee into the foam roller.
- Begin in your hip-shift position, with your right hip slightly forward and your left hip slightly back.
- Extend through your hip to bring your torso and pelvis more toward the front.
- As you come forward, allow a little more weight to move toward the front of your left foot.
- Return to the hip shift by sitting back into your left heel.
- Repeat the movement slowly.
You are rocking between two positions:
- A more squared position, where your hips face forward.
- A hip-shift position, where the pelvis rotates over the working femur.
Focus on the Weight Shift
One of the most important parts of this movement is noticing how your weight changes through your foot.
As you face forward:
- Feel a little more weight toward the front of your foot.
- Keep your hips relatively parallel to the front.
As you return to the hip shift:
- Shift more weight into your heel.
- Allow the working-side pelvis to rotate back.
The foot acts as an anchor against the ground, while the pelvis moves over the femur.
Pelvic Rotation Versus Hip Rotation
This distinction is important.
When we talk about hip rotation, we often think about the femur rotating within the hip socket. In this exercise, however, the femur is relatively anchored because your foot is on the ground.
Instead, we are focusing on pelvic rotation on the femur.
The leg stays connected to the floor while the pelvis moves on top of it.
This is a key movement pattern for walking and other closed-chain activities, where your foot is in contact with the ground.
Why This Is Useful for Walking and Running
During walking and running, your pelvis is constantly responding to the position of your stance leg.
Your pelvis does not remain completely still as you move. It rotates and shifts as you transfer weight from one leg to the other.
Practicing this movement in a slow, controlled way helps you become more aware of how your pelvis responds to the foot and leg.
Over time, these small movements can become more automatic, reducing the need to consciously think about every individual weight shift.
3. Supported Hip Airplane
Duration: 90 seconds per side
Focus: Pelvic rotation, balance, and movement between closed and open hip positions.
The supported hip airplane builds on the previous exercises by adding more balance and movement through the hip.
You will continue working on the left side first, exploring how the pelvis moves between internal and external rotation while the working leg remains connected to the floor.
How to Set Up
- Keep your left foot planted on the floor.
- Bring your right leg behind you.
- You can either keep your right toes lightly touching the ground or lift the right leg into the air.
- Maintain a forward hinge through your torso.
- Use the foam roller and wall for support as needed.
If balance is challenging, keep your right big toe on the floor. This still allows you to work through the rotation without making the exercise unnecessarily difficult.
How to Perform the Hip Airplane
From your forward-leaning position:
- Begin with your pelvis in a more closed hip position.
- Rotate your pelvis toward the wall to explore a more open hip position.
- Return to the closed hip position.
- Continue moving slowly between the two positions.
You may notice a deeper glute stretch when the hip is more closed and a different sensation through the front or side of the hip as you open toward the wall.
Understanding Closed and Open Hip Positions
In this exercise, we are exploring two different pelvic positions.
Closed hip position:
The pelvis rotates more internally over the working femur. You may feel a stretch through the deep glute.
Open hip position:
The pelvis rotates more externally over the working femur. As you rotate toward the wall, you may feel more movement through the front or groin area of the hip.
The purpose is to explore the full available range of pelvic rotation rather than stay in one position.
How This Relates to Walking
When you walk, your pelvis naturally moves between internal and external rotation during the stance and swing phases.
The movement in this exercise is intentionally exaggerated compared to normal walking. You are practicing the range of motion in a controlled setting so that your body can become more familiar with the movement.
The working leg stays connected to the ground while the pelvis rotates on top of it.
This is another example of closed-chain movement, which is important for activities such as:
- Walking.
- Running.
- Lunging.
- Squatting.
- Other activities where your foot is anchored to the floor.
Modify for Balance
You do not need to lift the back leg to benefit from this movement.
Keeping your toes on the ground provides additional stability and lets you focus on pelvic rotation rather than balancing.
If you do lift the leg, keep the movement controlled and avoid twisting aggressively through the torso.
4. Step Overs With Pelvic Rotation
Duration: 90 seconds per side
Focus: Hip abduction, hip rotation, stance-leg control, and coordination between the stance and swing legs.
The final movement on the left side combines the pelvic rotation you have been practicing with a stepping motion.
This is where we begin to connect the mobility exercises to a more functional movement pattern.
How to Set Up
- Place the foam roller near the wall.
- Stand with your left foot as the working leg.
- Keep your left foot planted.
- Bring your right foot in front of the foam roller.
- Step the right foot back behind the foam roller.
- Continue stepping forward and backward while controlling the movement of your pelvis.
How to Perform the Step Overs
As you step your right foot forward:
- Find the hip-shift position.
- Allow the left pelvis to rotate over the working femur.
- Keep your movement controlled.
As you step your right foot back:
- Rotate your pelvis toward the wall.
- Explore a more open hip position.
- Coordinate the movement of the stance leg and swing leg.
You are pairing hip abduction and rotation of the moving leg with pelvic rotation of the standing leg.
Understanding the Stance and Swing Legs
When you walk or run, your legs have different jobs.
The stance leg is the leg on the ground. It supports your body and helps propel you forward.
The swing leg is the leg that is moving through the air. It swings forward to prepare for the next step.
In this exercise:
- The left leg is the stance leg.
- The right leg is the swing leg.
The goal is to coordinate both legs while the pelvis responds to the movement.
Why This Coordination Matters
Walking and running require the pelvis and hips to move together. The stance leg needs to control your body while the swing leg moves through space.
If these movements are poorly coordinated, you may experience difficulty with longer periods of walking, running, or other activities.
This exercise gives you an opportunity to practice the coordination in a slower, supported way.
Think of it as building a foundation for more efficient movement.
Repeat the Flow on the Right Side
After completing the four movements on the left side, turn around and repeat the same sequence on the right.
The setup will be similar, but the focus of the right-sided movements changes slightly.
This is because our bodies naturally have asymmetries. The left and right sides do not always have the same mobility, strength, or movement tendencies.
Rather than forcing both sides to move in exactly the same way, this workout encourages you to notice the differences and explore each side individually.
5. Right Standing Hip Shift With Foam Roller
Duration: 90 seconds
Focus: Right inner thigh activation, pelvic rotation, and movement through the posterior hip.
For the right side, place the foam roller between the wall and the inside of your right knee.
Bring your left foot slightly behind the foam roller and place more weight into your right foot.
How to Perform the Movement
- Press your right knee into the foam roller.
- Place more weight into the right heel and big-toe side of your foot.
- Place your hands on your hips.
- Think about bringing your left hip forward while your right hip moves slightly back.
- Maintain a slight tuck of the pelvis.
- Hinge your torso forward.
- If you want to add a reach, extend your left arm forward and across your body.
As you move into the hip shift, imagine bringing your left hip toward your right knee.
You may feel a stretch through the right glute or posterior hip.
Understanding the Right-Sided Setup
The right side may have different movement needs than the left.
The front-right region of the pelvic floor can tend to be more active for some people, and the transition from the end of stance into swing may feel different on this side.
For that reason, this setup encourages you to explore how the pelvis moves over the right femur while maintaining connection through the foot.
The goal is not to force a particular sensation. Instead, use the position to notice where you feel tension, where you feel movement, and how the pelvis responds to the anchored leg.
6. Right Pelvic Rotation: Open and Closed Hip
Duration: 90 seconds
Focus: Pelvic rotation, weight shifting through the foot, and controlled movement between hip positions.
Next, you will move between the closed and open hip positions on the right side.
This exercise builds on the right hip shift and helps you explore how the pelvis rotates over the femur while the foot remains connected to the floor.
How to Perform the Movement
- Begin in your right hip-shift position.
- Keep your right foot planted.
- Rotate your pelvis toward the wall to find a more open hip position.
- As you rotate open, press through the right big toe and arch of the foot.
- Return to the closed hip position.
- Shift your weight back toward the right heel as you return.
Move slowly through the entire range.
Focus on the Foot
The foot is an important part of this exercise.
As you rotate toward the open hip position:
- Feel more weight toward the big toe and arch.
- Press through the foot to help create the rotation.
As you return to the closed hip position:
- Shift more weight into the heel.
- Allow the pelvis to rotate back over the femur.
This weight shift helps you explore the connection between the ground, your foot, your leg, and your pelvis.
Why Slow Movement Matters
There are several small pieces to coordinate in this exercise.
You are thinking about:
- The position of your pelvis.
- The movement of your femur.
- The pressure through your foot.
- The rotation of your hip.
- The transition between open and closed positions.
It may feel like a lot to think about at first.
That is okay.
The goal is not to master every cue immediately. With repetition, these small movements can become more intuitive, allowing your body to coordinate them more automatically.
7. Right Supported Hip Airplane
Duration: 90 seconds
Focus: Pelvic rotation over the femur, balance, and hip mobility.
The supported hip airplane on the right side follows the same pattern as the left.
You will maintain a forward hinge while exploring the movement between the closed and open hip positions.
How to Perform the Exercise
- Keep your right foot planted.
- Bring your left leg behind you.
- Keep your left toes on the floor for support, or lift the leg if you feel comfortable.
- Maintain a forward hinge.
- Rotate your pelvis toward the wall to find the open hip position.
- Return to the closed hip position.
- Continue slowly and with control.
Focus on the Pelvis
Remember that the main movement is pelvic rotation on the femur.
Your right foot is anchored to the floor, creating a stable base. Your pelvis moves over the femur as you explore the range of motion.
You may notice:
- More sensation through the groin as you open the hip.
- More sensation through the deep glute as you return to the closed position.
- A shift in pressure through the foot.
- A need to adjust your balance as you move.
All of these sensations can help you become more aware of how your body moves.
Modify as Needed
If lifting the left leg makes the exercise too challenging, keep your toes on the floor.
This allows you to practice the pelvic rotation without adding unnecessary balance demands.
The quality of the movement matters more than how high you lift the leg.
8. Right Step Overs With Pelvic Rotation
Duration: 90 seconds
Focus: Hip abduction, stance-leg control, and coordination of pelvic and hip rotation.
The final exercise combines everything you have practiced on the right side.
You will step the left foot forward and backward while maintaining control of the right stance leg.
How to Perform the Movement
- Place your right foot firmly on the floor.
- Bring your left foot in front of the foam roller.
- Find your hip-shift position as you step forward.
- Bring your left foot back behind the foam roller.
- Rotate toward the wall to find a more open hip position.
- Continue stepping forward and backward slowly.
Focus on the Stance Leg
The right leg is the stance leg throughout this exercise.
As the left leg moves forward and backward, your right pelvis needs to respond to the movement.
You are coordinating:
- Pelvic rotation on the stance leg.
- Hip abduction of the swing leg.
- Internal and external hip rotation.
- Weight shifting through the foot.
This combination helps connect the isolated mobility work to a more functional stepping pattern.
Optional Modification
If you want to isolate the movement of the hip, you can keep your pelvis square and simply step the foot over the foam roller and back.
If you want to add the pelvic rotation, allow your pelvis to rotate as you move.
Both options can be useful depending on your current mobility, balance, and coordination.
How This Workout Supports Your Movement Goals
The purpose of this pelvic mobility flow is not simply to stretch your hips.
It is to help you explore how your pelvis, hips, and feet work together during movement.
1. Improved Awareness of Pelvic Rotation
Your pelvis needs to move over your femur during walking, running, and other activities where your foot is anchored to the ground.
The exercises in this workout allow you to practice that movement in a controlled environment.
You can begin to notice:
- When your pelvis rotates.
- How your foot pressure changes.
- How your hip responds.
- Where you feel tension.
- How your body transitions between positions.
2. Better Coordination Between the Pelvis and Hips
The pelvis and hips work together rather than independently.
As one leg supports your body, the opposite leg moves through space. Your pelvis responds to these changes by rotating and shifting.
The step overs and hip airplanes help you practice coordinating these movements.
This can be especially useful for people who want to improve their walking or running mechanics.
3. A More Integrated Approach to Pelvic Floor Training
Pelvic floor function involves more than isolated contractions.
Your pelvic floor works with the muscles around your pelvis and trunk as you move.
By exploring pelvic rotation, hip mobility, and foot pressure, you can begin to develop a better understanding of how these systems interact.
This does not mean that mobility exercises alone will resolve pelvic floor symptoms. However, they can be a useful part of a broader movement and pelvic floor training program.
4. More Comfortable Everyday Movement
Walking, running, and other activities require your pelvis and hips to move through different positions.
If you have difficulty controlling those movements, it may affect how comfortable you feel during activity.
This workout gives you an opportunity to practice the movements slowly before integrating them into more dynamic activities.
The long-term goal is to help you move with greater confidence and less need to consciously think about every weight shift or pelvic floor contraction.
Tips for Getting the Most Out of the Workout
Move Slowly
This workout is about quality, not quantity.
You do not need to perform as many repetitions as possible. Instead, take your time to feel how your pelvis moves over your femur.
Slower movement allows you to notice small changes in pressure, balance, and tension.
Use the Foam Roller for Support
The foam roller is there to help stabilize the working leg.
You do not need to press so hard that you feel uncomfortable. Use enough pressure to create a stable connection and allow you to explore the movement.
If the foam roller keeps moving, that is okay. Adjust your position as needed and continue focusing on the movement.
Pay Attention to Your Foot
Your foot is an important anchor in these exercises.
Notice how your weight shifts between:
- The heel.
- The big-toe side of the foot.
- The arch.
These small changes in foot pressure can influence how your pelvis moves over the femur.
Modify for Balance
You can keep the non-working foot on the floor during the hip airplane.
You can also reduce the range of motion or use additional wall support.
The goal is to practice the movement, not to challenge your balance unnecessarily.
Notice Differences Between Sides
Your left and right sides may feel different.
You may have more mobility on one side, more tension on the other, or a different sense of balance.
That is normal.
Rather than trying to make both sides feel identical, use the workout to explore those differences and develop more awareness of your movement patterns.
Frequently Asked Questions
Can I do this workout if I am pregnant?
This workout is designed around standing mobility and controlled movement. However, pregnancy can change your balance, comfort, and tolerance for certain positions.
If you are pregnant, modify the movements to suit your current stage of pregnancy. Use wall support, keep your feet grounded when needed, and avoid positions that cause pain, dizziness, or discomfort.
If you have pregnancy complications or have been advised to restrict exercise, check with your healthcare provider before beginning.
Can I do this workout postpartum?
Standing pelvic mobility exercises may be useful as part of a gradual return to movement after birth.
However, postpartum recovery is individual. Your readiness depends on factors such as your birth experience, healing, symptoms, and current activity tolerance.
If you are experiencing pelvic heaviness, leaking, pain, or other pelvic floor symptoms, consider working with a pelvic floor physical therapist who can help you determine which exercises are appropriate.
Do I need to do Kegels with this workout?
Not necessarily.
This workout focuses on pelvic and hip mobility and how those movements relate to pelvic floor function.
Kegels can be useful for some people, but pelvic floor training is not limited to strengthening. Some individuals may benefit from learning to relax, lengthen, or coordinate their pelvic floor muscles.
The best approach depends on your individual needs and symptoms.
What if I feel the stretch mostly in my hamstring?
Try adjusting the bend in your working knee.
A little more bend may help you move more comfortably through your hip and pelvis rather than placing all the tension into your hamstring.
You can also reduce the range of motion and focus on finding a comfortable position.
What if I cannot balance during the hip airplane?
Keep your non-working toes on the floor.
You can also use more wall support or reduce the range of motion.
The exercise is about pelvic rotation, not how high you can lift your leg or how long you can balance.
How often should I do this workout?
You can incorporate this mobility flow into your regular movement routine as tolerated.
It may work well as:
- A short mobility session.
- A warm-up before strength training.
- A movement break during the day.
- Part of a broader pelvic floor training program.
Choose a frequency that fits your body and your current goals. If an exercise causes pain or worsens symptoms, modify it or stop.
Final Thoughts
Pelvic floor function is about more than isolated muscle contractions.
Your pelvic floor works with your hips, pelvis, core, and feet to support movement. Learning how to coordinate these areas can help you develop a more integrated approach to exercise and everyday activity.
This 13-minute standing pelvic mobility flow gives you an opportunity to explore pelvic rotation, hip mobility, and foot pressure in a supported setting.
Start with the foam roller-supported hip shifts, progress into pelvic rotation and hip airplanes, and finish with step overs that connect the movement patterns to walking and running.
Move slowly, focus on how your body feels, and remember that small movements can make a meaningful difference in how you move over time.
The goal is to feel good in your body and move with confidence—without having to think about every single pelvic floor contraction or weight shift.
If you enjoyed this workout and want to continue exploring pelvic floor mobility, strength, and coordination, check out our online fitness programs! A well-rounded pelvic floor program can help you build the skills you need to support the activities you love.
You can also learn more in our Pelvic Floor Foundations course, where we teach you our approach to supporting your pelvic floor with breath and movement to optimize your pelvic floor’s function in pregnancy, as part of your birth prep, and recovery after birth.
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