A good warm-up does more than prepare your muscles for exercise. It can also help improve your mobility, encourage comfortable movement through your hips and pelvis, and prepare your body for the demands of running.
Whether you are training for a race, returning to running postpartum, or simply looking for ways to move more comfortably throughout the day, incorporating pelvic mobility exercises into your routine can be a helpful addition to your training.
This 15-minute pelvic mobility warm-up combines targeted pelvic floor stretches with dynamic hip mobility exercises. The goal is to address different areas of the pelvic floor, improve how the pelvis rotates over the thigh bones (femurs), and practice the hip movements needed for an efficient running stride.
You will only need one piece of equipment: a foam roller.
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Why Is Pelvic Mobility Important for Running?
Running involves much more than moving your legs forward and backward. With every stride, your pelvis and hips need to coordinate through several movements, including rotation, flexion, extension, abduction, and adduction.
Your pelvis moves on top of your femurs during the stance phase of running, when one foot is in contact with the ground. Meanwhile, your femur moves within the hip joint as your leg swings forward and prepares for the next step.
These movements need to work together to support a comfortable, coordinated stride.
When your hips and pelvis have limited movement in certain directions, you may find yourself compensating with other parts of your body. For some people, this can contribute to discomfort or make running feel less fluid.
Pelvic mobility exercises help you explore these movements and improve your ability to move between different positions. They can also provide an opportunity to address areas of tension around the pelvic floor, hips, groin, and glutes before beginning a run.
Understanding Pelvic Floor Tension
The pelvic floor is a group of muscles that supports the pelvic organs and contributes to bladder and bowel control, sexual function, and pressure management. Like other muscles, the pelvic floor needs to be able to contract and relax.
Sometimes, pelvic floor muscles remain more active or tense than necessary. This can be associated with symptoms such as pelvic discomfort, pressure, or difficulty coordinating relaxation and contraction.
Pelvic floor training is not always about strengthening. Depending on your individual needs, learning to relax the muscles and move comfortably through different positions may also be important.
The lateral and standing hip shifts in this warm-up explore different positions of the pelvis and hips to target the front and back portions of the pelvic floor. The subsequent mobility exercises build on this work by introducing controlled rotation and single-leg movement.
These exercises are intended to support mobility and body awareness. They are not a substitute for an individualized assessment if you are experiencing pelvic floor symptoms.
Equipment Needed
For this 15-minute pelvic mobility warm-up, you will need:
One foam roller
The foam roller provides a stable surface to press your knee against during the standing mobility exercises. This resistance helps you engage the muscles around your hip and explore pelvic rotation with greater control.
The 15-Minute Pelvic Mobility Warm-Up
This warm-up has two main components:
Pelvic floor mobility and release: Begin with lateral and standing hip shifts to explore the front and back portions of the pelvic floor.
Dynamic hip and pelvic mobility: Use the foam roller to practice pelvic rotation, hip rotation, and movements that support both the stance and swing phases of running.
Move slowly enough to notice where you feel each exercise. Your range of motion does not need to be the same on both sides, and you do not need to force yourself into a deeper stretch to make the warm-up effective.
Part 1: Pelvic Floor Mobility and Release
The first part of the warm-up focuses on exploring different hip positions that can help you access stretches through the groin, inner thighs, and glutes.
These movements target different regions of the pelvic floor by changing how your pelvis and hips are positioned. You may notice that one side feels tighter or more intense than the other. This is not necessarily unusual, as our bodies naturally have some asymmetry.
1. Lateral Hip Shifts
Primary focus: Front portion of the pelvic floor, groin, and inner thighs.
Begin with your feet wider than hip-width apart. Keep your feet relatively parallel, with your knees soft and your torso slightly hinged forward.
Shift your weight toward your left side, bending more into your left hip as though you are sitting back into it. Rather than staying completely upright, allow your hips to move back slightly as you settle into the position.
As you shift left, keep a good amount of weight through your right big toe and the arch of your right foot. Think about gently rotating your right knee outward toward the ceiling while allowing your right hip to lower relative to your left hip.
You should feel a stretch through the right groin and inner thigh.
Hold the position while breathing comfortably, allowing yourself to notice the sensation without forcing a deeper range of motion.
Next, shift your weight toward your right side. Sit back into your right hip and place more weight through your left big toe and arch. Gently rotate your left knee outward and think about lowering your left hip toward your right foot.
You should now feel the stretch through the left groin and inner thigh.
How to make the movement more comfortable: Adjust the width of your stance until you find a position that allows you to shift comfortably. You can place your hands on your hips to help you notice how your pelvis changes position.
What to notice: The stretch may feel stronger on one side, similar on both sides, or relatively mild. There is no need to make both sides feel identical. Focus on finding a comfortable position that allows you to explore the movement.
Alternating Lateral Hip Shifts
Once you have explored each side individually, begin shifting from left to right.
Move your weight into your left hip to feel the stretch through your right groin and inner thigh. Then shift into your right hip to explore the stretch on the left side.
Continue alternating between the two sides at a controlled pace.
If it feels comfortable, you can add a gentle reach with your arms as you shift. Alternatively, keep your hands on your hips to focus on the movement of your pelvis.
The goal is to become more familiar with the lateral hip-shift position on each side rather than simply stretching as far as possible.
2. Standing Hip Shifts
Primary focus: Back portion of the pelvic floor and deep glute muscles.
The next exercise changes the position of your feet and hips to explore a stretch through the back of the pelvic floor.
Begin with your left foot behind you and your right foot in front. Shift most of your weight into your left leg, keeping a good amount of pressure through your left heel and big toe.
Sit into your left hip and allow your right hip to move forward. Think about bringing your right hip toward your left foot, creating a deeper crease at the front of your left hip.
You should feel a stretch through the deep glute area on your left side.
To explore the position further, gently rotate your left knee inward. You can also slightly tuck your pelvis underneath, as though you are directing your tailbone toward the floor.
These subtle adjustments can change where you feel the stretch. Take your time finding the position that feels most useful and comfortable for your body.
Switch to the Other Side
Now place your right foot behind you and your left foot in front.
Shift most of your weight into your right leg, keeping pressure through your right heel and big toe. Gently rotate your right knee inward and bring your left hip forward, as though you are trying to move it toward your right foot.
Look for a deeper crease at the front of your right hip and a stretch through the deep glute area.
As with the first side, you can experiment with a small pelvic tuck if it helps you find the position.
The setup may feel slightly different from side to side. Our pelvis, hip joints, muscles, and internal organs are not perfectly symmetrical, so it is normal for a position to feel different on the right than it does on the left.
Alternating Standing Hip Shifts
Bring your feet closer to parallel and begin shifting your weight from one side to the other.
As you move left, allow more weight to settle into your left heel and gently rotate your body toward that side. Then shift right, placing more weight into your right heel as you rotate toward the right.
You can lift the heel slightly if that helps you transfer your weight into the working side.
Keep the movement controlled and focus on how your hips and pelvis respond as you move between positions.
By the end of this first section, you have explored both the front and back portions of the pelvic floor through different hip positions. Next, you will build on that mobility work with more active, controlled movements using a foam roller.
Part 2: Dynamic Hip and Pelvic Mobility
The second part of the warm-up shifts from primarily exploring stretches to practicing the movements your pelvis and hips use during running.
The focus is on controlling pelvic rotation over the standing femur and then moving the femur in relation to the pelvis. These are related but distinct movements, and both play a role in your running stride.
Place your foam roller where you can comfortably press your knee against it for support and resistance.
3. Standing Hip Shift With Foam Roller Resistance
Primary focus: Pelvic rotation, deep glute mobility, and control through the standing leg.
Begin with your left knee pressing into the foam roller. Position your left leg so that you can press into the roller comfortably while your right leg remains free to move.
Place your weight primarily through your left foot, keeping pressure through both your big toe and heel.
Start by shifting into your left hip. Think about moving your left hip crease backward while pressing your left knee into the foam roller. You should feel a stretch through the deep glute area.
Next, imagine driving your right hip forward toward your left foot. Your hips will not actually touch your foot, but this intention helps you create more rotation through the pelvis and deepen the hip crease on the standing side.
As you explore this position, pay attention to where the movement comes from. The goal is to move through your pelvis and hip rather than simply twisting your rib cage.
Keep pressing your knee into the foam roller as you settle into the position. The added muscular engagement around your inner thigh may help you explore the stretch more effectively.
Key takeaway: Think about moving your pelvis over your standing femur, not just rotating your upper body.
Transition Between Closed and Open Hip Positions
From your hip-shifted position, continue pressing your knee into the foam roller as you rotate your pelvis toward the wall.
This brings you into a more open hip position, with the hip moving toward greater external rotation. Then rotate back toward the hip-shifted position, exploring the more closed hip position associated with greater internal rotation.
Move slowly between the two positions, maintaining your weight through the standing leg and continuing to press gently into the roller.
You may feel different sensations as you move:
Closed hip position: You may notice more of a stretch through the deep glute.
Open hip position: You may feel more of a stretch through the groin.
The goal is to practice moving between these positions rather than holding only one stretch.
During running, the pelvis needs to rotate over the femur as you move through each stride. Becoming more comfortable with these different positions can help you develop greater awareness and control of your hip and pelvic movement.
4. Hip Airplanes
Primary focus: Single-leg balance, pelvic rotation, and control through a larger range of motion.
Once you have practiced rotating between open and closed hip positions with both feet supported, you can make the movement more challenging by lifting your free leg.
Continue working with your left leg as the standing leg. Keep your left knee pressing into the foam roller and maintain your weight through your left foot.
Lift your right leg off the floor, balancing on your left leg while continuing to rotate between the open and closed hip positions.
Move into the open position by rotating your pelvis toward the wall. Then return to the closed position by rotating away from the wall.
Because you are now balancing on one leg, the exercise places more demand on your standing hip and requires greater control.
Take your time with the movement. You do not need to rotate through a large range of motion to benefit from practicing it.
As you open your hips, you may feel more of a groin stretch. As you close your hips, you may notice more of a stretch through your glute.
Keep your weight centered over your standing foot as much as possible, and use the foam roller for support and resistance.
Why this matters for running: During the stance phase, your body is supported by one leg while the pelvis moves over that leg. Practicing controlled pelvic rotation in a single-leg position helps you explore a movement pattern that is important during running.
5. Step-Overs
Primary focus: Hip rotation, abduction, adduction, and swing-leg movement.
The next exercise shifts the emphasis from the pelvis rotating over a stationary femur to the femur moving in relation to the pelvis.
Stand upright and prepare to move your right leg.
Lift your right foot and step it over an imaginary obstacle in front of you. Then bring the leg back to its starting position.
Continue stepping the leg forward and back in a controlled manner, allowing your hip to move through its available range of motion.
Think about moving the leg smoothly rather than rushing through the exercise. Your pelvis should remain relatively controlled as your femur moves through the hip joint.
This exercise explores several important hip movements:
Hip rotation: Turning the femur within the hip joint.
Hip abduction: Moving the leg away from the midline of the body.
Hip adduction: Moving the leg toward or across the midline of the body.
These movements contribute to the swing phase of running, when your leg moves forward through the air before returning to the ground.
During running, the swing leg follows the stance phase as it comes forward and prepares for the next foot contact. Practicing hip mobility in different directions helps you explore the movement options available to that leg.
After completing the movement on your right side, prepare to repeat the foam roller exercises on the opposite side.
Part 3: Repeat the Mobility Sequence on the Other Side
The final section repeats the foam roller mobility exercises, using a slightly different setup to explore the right hip.
Working on both sides is important because your hips do not necessarily move in exactly the same way. You may naturally favor one leg during daily activities or running, and one side may feel more restricted in a particular position.
The goal is not to force your body into perfect symmetry. Instead, use the exercises to explore each side and practice the movements that feel appropriate for you.
6. Standing Hip Shift With Foam Roller Resistance — Right Side
Primary focus: Right hip mobility, pelvic rotation, and outer hip engagement.
Position the foam roller against the outside of your right knee. Your left foot will be behind you, and you will keep your body facing the same general direction as before.
Press the outside of your right knee into the foam roller. This setup introduces more hip abduction, or movement away from the body’s midline, while providing resistance for the exercise.
Shift your weight into your right foot, keeping pressure through your right heel and big toe.
As you press into the roller, begin shifting into your right hip. Think about moving your right hip crease backward while bringing your left hip and knee forward.
You should feel the movement through your right hip and glute area.
The added outward pressure against the roller encourages engagement around the outer hip. This can be useful when you find the deeper hip-shifted position uncomfortable or feel a pinching sensation in the hip.
The objective is to explore the position with greater control and comfort, not to push through pain or force the hip into a deeper range.
Modification: If you experience pinching inside the hip, reduce the depth of the hip shift. Experiment with a more comfortable stance and gentle pressure against the roller. Stop if the discomfort persists.
7. Open and Closed Hip Rotations — Right Side
Maintain the position of your right knee against the foam roller.
Begin in your hip-shifted, more closed hip position. Continue pressing outward into the roller as you rotate your pelvis away from it, moving toward a more open hip position.
Then rotate back toward the roller to return to the closed position.
Continue alternating between the two positions.
Keep the movement controlled, maintaining pressure through your right foot and the outside of your right knee.
You may notice that the right hip feels different from the left. One side may feel more comfortable with internal rotation, while the other may feel more restricted or require a different setup.
These differences are worth noticing, but they do not necessarily indicate a problem. Adjust the exercise to your comfortable range and avoid forcing your body to match the opposite side.
The outward pressure against the roller also encourages engagement through the outer hip as you move. This gives you an opportunity to practice hip rotation while maintaining muscular control.
8. Hip Airplanes — Right Side
Primary focus: Single-leg pelvic rotation and hip control.
Turn around and position the inside of your right knee against the foam roller. This setup resembles the earlier hip-airplane exercise on the left side.
Press gently into the roller and shift your weight into your right foot.
Lift your left leg so that you are balancing on your right leg. Then begin rotating your pelvis between the open and closed hip positions.
As you rotate into the open position, you may feel more of a stretch through your groin. As you return to the closed position, you may feel more of a stretch through your glute.
Keep the movement slow and controlled, maintaining your balance and pressure against the roller.
In this exercise, your right femur acts as the anchor point while your pelvis rotates over it. This is the pelvic rotation component of the movement.
Remember that the purpose is to explore movement and control. You can make the exercise easier by keeping your left toes lightly on the ground rather than balancing entirely on one leg.
9. Step-Overs — Left Side
Finish the warm-up with step-overs on the left side.
Stand upright and lift your left leg, stepping it forward and over an imaginary obstacle before bringing it back to the starting position.
Continue moving your leg through a comfortable range, allowing the hip to rotate and move away from and toward the midline of your body.
Keep the movement smooth and controlled. Focus on moving your femur within the hip joint while maintaining control of your pelvis.
This exercise complements the earlier hip-airplane movements. While the hip airplanes emphasize the pelvis moving over the standing femur, step-overs emphasize the swing leg moving in relation to the pelvis.
Together, these exercises help you explore two different movement patterns that contribute to a running stride.
How These Exercises Work Together
This warm-up is designed to progress from exploring pelvic floor tension to practicing the movements your hips and pelvis need during running.
| Exercise | Primary focus |
|---|---|
| Lateral hip shifts | Front pelvic floor, groin, and inner thigh mobility |
| Standing hip shifts | Back pelvic floor and deep glute mobility |
| Standing hip shifts with foam roller resistance | Pelvic rotation and standing hip control |
| Hip airplanes | Single-leg balance and pelvic rotation |
| Step-overs | Hip rotation, abduction, adduction, and swing-leg mobility |
The first exercises allow you to explore different hip positions and the sensations you experience around your pelvic floor. The later exercises build on those positions with more active movement and single-leg control.
This progression helps you become more familiar with how your body moves rather than focusing on stretching one muscle in isolation.
Tips for Getting the Most Out of Your Pelvic Mobility Warm-Up
1. Pay Attention to Differences Between Sides
It is common for one hip or side of the pelvic floor to feel different from the other. You may notice differences in stretch intensity, balance, or the ease with which you move into a particular position.
Use these observations to guide your movement. Adjust your stance, range of motion, and pressure against the foam roller as needed.
You do not need to achieve identical sensations on both sides.
2. Prioritize Control Over Range of Motion
A deeper stretch is not necessarily a better stretch. Focus on moving your pelvis and hips with control, particularly during the rotational exercises.
If you feel pinching, sharp pain, or discomfort that increases as you move deeper, reduce your range or stop the exercise. Do not force your hips into a position that feels uncomfortable.
3. Keep Your Rib Cage From Taking Over
During the standing hip shifts and rotational exercises, it can be tempting to create movement by twisting your upper body.
Instead, focus on the relationship between your pelvis and your standing femur. Keep your torso relatively controlled while allowing the movement to happen through your hips and pelvis.
This distinction is especially important when practicing pelvic rotation over the stance leg.
4. Use the Foam Roller for Gentle Resistance
The foam roller is not simply a prop to lean against. Pressing your knee into it provides resistance that helps you engage the muscles around your hip as you move.
Start with gentle pressure and adjust as needed. You should be able to maintain your balance and control throughout the exercise.
5. Use the Warm-Up to Check In With Your Body
Notice how your hips feel before you begin running. Are certain positions more restricted? Does one side feel more comfortable than the other? Can you move between open and closed hip positions without discomfort?
These observations can help you become more aware of your movement patterns over time.
However, the warm-up should not be treated as a diagnostic test. If you have persistent pelvic pain, heaviness, pressure, or other pelvic floor symptoms, consider consulting a pelvic health physical therapist or another qualified healthcare professional for individualized guidance.
Pelvic Mobility and Postpartum Running
Returning to running after pregnancy involves more than rebuilding cardiovascular fitness. It also means considering how your body manages the physical demands of impact, single-leg loading, and repetitive movement.
Pelvic mobility exercises can be one component of a broader training routine. They allow you to explore the movement of your hips and pelvis and practice controlling your body in positions that resemble parts of the running stride.
Pelvic floor function is also important during postpartum exercise. The pelvic floor needs to coordinate with your breathing, abdominal muscles, and the changing loads placed on your body during movement.
Importantly, pelvic floor symptoms are not always caused by weakness. Some people experience excessive muscle tension, while others may have difficulty coordinating contraction and relaxation. Some experience a combination of issues.
For example, pelvic organ prolapse can be present without causing noticeable symptoms. The presence of prolapse does not automatically mean that someone cannot run, but individual symptoms, function, and overall readiness should guide decisions about exercise.
This warm-up is intended to support mobility, not to guarantee that running will be symptom-free or that pelvic floor dysfunction will resolve. If running causes pelvic heaviness, pressure, leaking, pain, or a sensation of bulging, seek individualized guidance to help determine an appropriate training approach.
Final Thoughts: Make Pelvic Mobility Part of Your Running Routine
A 15-minute pelvic mobility warm-up can be a useful way to prepare for running while becoming more aware of how your hips and pelvis move.
By starting with lateral and standing hip shifts, you explore different positions of the pelvic floor, groin, inner thighs, and glutes. You then progress to resisted hip shifts, hip airplanes, and step-overs to practice pelvic rotation, single-leg control, and the hip movements involved in the stance and swing phases of running.
The goal is not to force greater flexibility or make both sides of your body identical. Instead, focus on moving comfortably, maintaining control, and exploring the movement options available to you.
Whether you are training for a long-distance race, building a consistent running routine, or navigating your return to exercise after pregnancy, this sequence can be one part of a thoughtful approach to movement preparation.
For more pregnancy, postpartum, women’s strength training, and running programs, visit MamasteFit.com and use code YOUTUBE10 for 10% off any of our online offerings. You can also explore additional workouts and educational resources designed to support your fitness journey through different stages of motherhood and beyond.
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