Written by

Gina Conley, MS

March 17, 2026

Pelvic Floor Training Reimagined: How to Release and Strengthen Every Part of Your Pelvic Floor

Fitness, Pelvic Floor, Pelvic Floor Rehab, Pregnancy

When most people think about pelvic floor health, they think about two things: Kegels and deep squats.

But the pelvic floor is far more complex than simply squeezing or stretching it. In fact, relying on only a few common movements can actually leave parts of your pelvic floor overworked, undertrained, or imbalanced.

To truly improve pelvic floor function, we need to understand how the pelvic floor works, how it connects to the hips and spine, and how different movements target different areas of it.

In this guide, we’ll break down:

What the pelvic floor actually is
Why “just doing Kegels” isn’t enough
How the pelvic floor has four quadrants
Mobility exercises to release tension
Strength exercises to build balance and support

Let’s dive in.

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Understanding the Pelvic Floor

Your pelvic floor sits at the bottom of your pelvis, forming part of your core canister along with your diaphragm, abdominal muscles, and deep back muscles.

Rather than being a single muscle, the pelvic floor is actually a sling of muscles that attach to the pelvic bones. Because these muscles connect to the hips and pelvis, their tension changes depending on hip position and spinal posture.

This is an important concept.

There is no single exercise that stretches the entire pelvic floor.

There is also no single exercise that strengthens all of it.

Different hip orientations and spinal positions place different amounts of tension on different parts of the pelvic floor.

The Pelvic Floor Has Four Quadrants

A helpful way to understand pelvic floor function is to imagine it divided into four quadrants:

Right anterior (front right)
Left anterior (front left)
Right posterior (back right)
Left posterior (back left)

These quadrants respond differently to various hip positions.

For example:

Front (anterior) pelvic floor

Targeted with wide hip positions
Associated with external hip rotation
Encouraged by spinal extension

Back (posterior) pelvic floor

Targeted with closed hip positions
Associated with internal hip rotation
Encouraged by spinal rounding

Understanding these patterns helps us use movement intentionally to release tension where it exists and strengthen areas that need support.

How to Release the Front Pelvic Floor

To stretch and release the front half of the pelvic floor, we want to create:

Wide leg positions
External hip rotation
Slight spinal extension

These are the types of positions commonly used in birth preparation.

Examples include:

Deep squat
Butterfly pose
Wide-leg straddle positions

These movements typically create a groin and inner-thigh stretch, which corresponds with releasing the anterior pelvic floor.

However, doing only these movements neglects the posterior pelvic floor, which is why a balanced approach matters.

One-Sided Movements for the Front Quadrant

Because our pelvic floor has four quadrants, we can target each side more precisely using single-leg or asymmetrical movements.

Some helpful exercises include:

Half Lunge Inner Thigh Stretch

In a half lunge position:

Move the knee away from the midline
Rotate the pelvis slightly away from the thigh
Sink into the stretch to feel it in the groin and inner thigh

This movement targets the front quadrant of the pelvic floor.

Interestingly, many people experience more tension in the right front quadrant, due to natural posture tendencies and weight-shifting patterns.

All-Fours Lateral Hip Shift

In a tabletop position:

Place your knees wider than hip distance
Shift your hips toward the opposite side
Allow the stretching leg to externally rotate slightly

This creates a stretch through the inner thigh and front pelvic floor quadrant.

Adductor Rock Back

This straight-leg variation focuses more directly on the inner thigh.

One knee stays bent
The other leg extends straight out
Rock your hips back toward your heel

To deepen the stretch, lower the elbow toward the floor on the same side as the straight leg.

Standing Lateral Shift

You can also perform a similar stretch while standing:

Take a wide stance
Shift your weight into one hip
Move the hip toward the knee

You should feel a stretch in the groin and inner thigh.

Releasing the Back Half of the Pelvic Floor

The posterior pelvic floor often holds significant tension, particularly for people experiencing:

Tailbone pain
Constipation
SI joint discomfort
Lower back pain

To stretch the back half, we focus on:

Closed hip positions
Internal rotation
Spinal rounding

This often looks like knees moving inward and hips shifting.

Hip Shifts for Posterior Pelvic Floor Release

Tabletop Hip Shift

Start in an all-fours position.

Place one knee on a yoga block
Shift your weight toward that elevated knee
Slightly tuck the pelvis and round the spine

This helps create a stretch deep in the glute “hip pocket” area, targeting the posterior pelvic floor.

If you’re not feeling much stretch, try:

Activating the glute of the opposite leg
Pressing the opposite knee slightly inward

This helps drive rotation into the stretching hip.

Standing Hip Shift

Another effective variation can be done standing.

Place one foot on an elevated surface
Rotate slightly toward that leg
Shift most of your weight into the standing leg

You should feel the stretch deep in the glute and hip pocket area.

If needed, add a slight pelvic tuck to deepen the stretch.

Why Pelvic Mobility Matters

These asymmetrical movements mimic how the body naturally functions.

When we walk, run, or climb stairs, we don’t move symmetrically. Instead, we shift weight from leg to leg, constantly adjusting pelvic position.

Developing this type of pelvic mobility:

Improves pelvic floor coordination
Reduces tension buildup
Enhances overall movement efficiency

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Strengthening the Pelvic Floor (Beyond Kegels)

Strengthening the pelvic floor isn’t just about squeezing.

In fact, tightening an already tight pelvic floor can worsen dysfunction.

Instead, we want a strategy that combines breathing, positioning, and surrounding muscle engagement.

A helpful breathing pattern is:

Inhale into the back of the body, expanding the lower ribs and back pelvic floor
Exhale while lifting through the front of the pelvic floor, gently drawing the belly toward the spine

This creates a balanced contraction pattern.

Strengthening the Back Half of the Pelvic Floor

To strengthen the posterior pelvic floor, we focus on muscles that promote open hip positions, including:

Glutes
Quads

Helpful exercises include:

Fire hydrants
Lateral band walks
Standing banded abductions

You can also use upright squat or lunge patterns, which naturally recruit the glutes.

A useful technique is ipsilateral loading (holding weight on the same side as the working leg). This encourages external rotation, which supports posterior pelvic floor strength.

Strengthening the Front Half of the Pelvic Floor

For the anterior pelvic floor, we want movements that emphasize:

Internal hip rotation
Inner thigh engagement
Hamstring activation

Exercises include:

Adductor Side Plank (Copenhagen Plank)

Place your top leg on an elevated surface and press through the inner thigh to lift your body.

This activates the adductors, which help support the front pelvic floor.

Hinge-Based Exercises

Examples include:

Single-leg Romanian deadlifts
Hip hinge variations

Holding a weight in the opposite hand of the working leg biases internal rotation, helping strengthen the anterior pelvic floor.

Creating Balance in the Pelvic Floor

Most people have natural asymmetries.

For example, many individuals experience:

Right front pelvic floor overactivity
Left back pelvic floor tension

This is influenced by common posture patterns and organ positioning within the body.

By combining:

Mobility work
Strength training
Asymmetrical movements

we can create a more balanced pelvic floor that supports better movement, reduced pain, and improved function.

When to Seek Additional Support

If you’re struggling with pelvic floor symptoms such as:

Persistent pain
Urinary urgency
Constipation
SI joint discomfort

working with a pelvic floor physical therapist can be extremely helpful.

Professionals trained in movement-based approaches can assess your posture, identify asymmetries, and guide you through targeted exercises.

Final Thoughts

Pelvic floor health is about balance, not just strength or stretching.

Rather than relying on a handful of exercises like Kegels, deep squats, or butterfly pose, a well-rounded approach should include:

Multiple hip positions
Rotation and weight shifts
Targeted strengthening
Intentional breathing patterns

When you train the pelvic floor through a variety of movements and positions, you support the entire core system and improve the way your body moves every day.