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Pelvic & Hip Mobility - How to perform Hour Glass Circles

mobility pain Aug 06, 2018

Hourglass circles, also called the Lumbo-Pelvic Circle, is an excellent drill for coordinating movement in the low back, SI Joint, and hip joints. 

The target for the Hourglass Circles are the low back, SI Joints - the "eyes" of the low back - and the hip joints.

The lumbo-pelvic complex plays an important roll in force transmission. It is a very common area for people to develop pain and simply learning how to accurately mobilize these joints can play a big role in minimizing pain. 



Here's how you perform the drill:

  • Start in neutral stance
  • Take one hip towards the side with the upper body countering to the opposite side
  • Move both hips back, keeping knees locked out creating a semi-circle as you move to the opposite side
  • When to the opposite side, continue to circle, making your way to the front part of the circle where you gently squeeze your glutes to get your hips into full extension
  • Continue through the circle with the upper body always countering the movement

Common mistakes:

  • Tilting the ankle rather than pushing the hips out
  • Twisting in the lumbo-pelvic area
  • Tilt or bending in the spine rather than mobilizing the hips throughout the circle
  • Unlocking one or both knees as you move through the circle
  • Breath holding

Move your pelvis and let us know how it goes!

(Education Credit: this drill is part of a series of mobility drills taught by Z-Health Performance Solutions - a leading educational company in neuro-centric training for pain and performance) 


About the Author: 

Taylor Kruse, recently featured in Men's Health, is dedicated to empowering you with the truth and tools for improved health and performance.

His inspiration stems from more than 10 years of education and coaching through systems like Zhealth Performance, The Burdenko Method, and various movement practices.

In 2013, he co-founded KRUSE ELITE with girlfriend, Alisha Hale. Both are dedicated to inspiring people, coaches, and trainers into their best health and performance.


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