Uploaded October 2024 | Updated September 2026, 3 days ago
Lateral pelvic tilt aka uneven hips where one hip is hiked up (usually the right hip) is something I’ve taught people how to correct for about 15 years and it’s VERY common.
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It can cause SI joint problems and one sided low back tightness with other issues working their way up the kinetic chain into the tspine, shoulders, and neck.
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It’s sort of complex, and with my online coaching clients we go after the ROOT cause of it (often originating from hip mobility and foot 🦶 issues).
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For the sake of time tho THIS exercise can be extremely useful and is easy to throw into a warm up or cool down.
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The goal here is to simultaneously contract the lat to depress the shoulder while also activating your low back and side abs (QL and obliques) to pull the hip up on the low hip side.
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Basically, pull the shoulder blade down the back while also thinking about hiking the hip up towards that shoulder.
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VERY IMPORTANT NOTE: This should ONLY be done on the side with the lower hip and higher shoulder!
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I don’t do a lot of these, but 10 reps before or after a workout can be a game changer and bring way more muscular balance to the body.
-
You also get the added benefit of increased grip strength and shoulder health from the dead hang position.
-
Share this with a friend you think would benefit from trying it!
Lateral pelvic tilt aka uneven hips where one hip is hiked up (usually the right hip) is something I’ve taught people how to correct for about 15 years and it’s VERY common.
-
It can cause SI joint problems and one sided low back tightness with other issues working their way up the kinetic chain into the tspine, shoulders, and neck.
-
It’s sort of complex, and with my online coaching clients we go after the ROOT cause of it (often originating from hip mobility and foot 🦶 issues).
-
For the sake of time tho THIS exercise can be extremely useful and is easy to throw into a warm up or cool down.
-
The goal here is to simultaneously contract the lat to depress the shoulder while also activating your low back and side abs (QL and obliques) to pull the hip up on the low hip side.
-
Basically, pull the shoulder blade down the back while also thinking about hiking the hip up towards that shoulder.
-
VERY IMPORTANT NOTE: This should ONLY be done on the side with the lower hip and higher shoulder!
-
I don’t do a lot of these, but 10 reps before or after a workout can be a game changer and bring way more muscular balance to the body.
-
You also get the added benefit of increased grip strength and shoulder health from the dead hang position.
-
Share this with a friend you think would benefit from trying it!
