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Strength at home

Lateral pelvic tilt routine: side-hip strength and control

Most people's hips aren't perfectly level, and exercise can't change the length of your legs. What it can train is the side-hip muscles that hold your pelvis level every time you stand on one leg, and your control of them. In small trials, side-hip programmes done 3 times a week for 6 to 8 weeks reduced pelvic drop in runners and eased back pain; using them for a lateral tilt is our inference, and this routine's structure is editorial. Train both sides the same.

25 minBeginner10 movesA wall · A step · A band · A dumbbell · A kettlebellHip flexors · Glutes · Hip abductors · Quads · Abs · Forearms
Follow along: a timer, a cue and the next move, one step at a time.

Warm up

  1. Standing march1 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoEasier: Seated marchHarder: Standing band hip flexion
  2. Standing hip CARs3 slow circles each way, each leg
    Beginner · Glutes, Hip flexors, Hip abductors · 3D demoHold a wall for balanceEasier: Hip circles on all foursHarder: 90/90 hip lift-off

Side-hip holds

  1. Standing wall-press hip abduction3 holds of 10 s each side
    Beginner · Hip abductors, Glutes, Abs · 3D demoKeep the standing hip level, not sagging outEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk

Strength circuit

2 rounds · Rest 60 s between rounds

  1. Side-lying leg raise12 each side, slowly
    Beginner · Hip abductors, Glutes · 3D demoHeel leads, leg slightly behind you, toes pointing forwardEasier: Lateral band walkHarder: Lateral band walk, band at the feet
  2. Single-leg glute bridge8 to 10 each side, 2 s hold at the top
    Intermediate · Glutes, Hamstrings, Abs · 3D demoKeep both sides of the pelvis levelEasier: Glute bridgeHarder: Barbell hip thrust
  3. Step-up8 to 10 each side
    Beginner · Glutes, Quads, Hamstrings · 3D demoStand side-on to a low step and step up sideways (a lateral step-up); hold a railEasier: Low step-upHarder: Dumbbell step-up
  4. Lateral band walk10 steps each way
    Beginner · Hip abductors, Glutes, Quads · 3D demoBand above the knees; stay low and quietEasier: Hip abduction machineHarder: Lateral band walk, band at the feet
  5. Knee side plank20 s each side
    Beginner · Abs, Hip abductors, Shoulders · 3D demoProgress to the side plank, then the side plank with leg liftHarder: Side plank

Balance and carry

  1. Single-leg stand2 holds of 30 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoIn front of a mirror: keep the pelvis levelEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix
  2. Suitcase carry2 walks of 20 m each side
    Intermediate · Abs, Forearms, Back · 3D demoA light weight or a shopping bag; if you can't stay level, it's too heavyEasier: Farmer's carryHarder: Overhead carry (waiter's walk)

Tips

  • Do it 3 times a week for at least 6 to 8 weeks, as in the trials behind it.
  • When 2 rounds feel easy, do 3, then build to 15 reps (the runners' trial used 3 sets of 15). Then swap the knee side plank for the side plank with leg lift, and add the hip hitch, a move with written steps on its own page.
  • Train both sides the same. A lower hip in the mirror usually reflects leg length or normal variation, not a weak side.
  • If the outside of your hip is sore, do the holds only and see the outer hip pain guide; stop any move that makes it worse.
  • Judge progress by strength and control, not the mirror.
  • See a GP for a new limp, a tilt that's getting worse, or back pain with warning signs.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the lateral pelvic tilt routine: side-hip strength and control take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A step, A band, A dumbbell, A kettlebell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 9 of its 10 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.