Legs · Bodyweight
Standing Pelvic Stabilizers Mobilization
How to do the standing pelvic stabilizers mobilization, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Stand tall holding a wall or chair for support and shift your weight onto one leg. Let the opposite hip drop slightly, then drive it back up by engaging the outer hip of the standing leg, controlling the pelvis through small side-to-side movements. Repeat, then switch standing legs.
- 1The outer hip of your standing leg working to level the pelvis
- 2Small, controlled movement of the hips rather than large swings
- 3A tall torso staying steady as the pelvis moves
Common mistakes
- Do not let your standing knee cave inward
- Avoid leaning your torso to fake the hip movement
- Do not rush; control the drop and the lift
Muscles worked
The standing pelvic stabilizers mobilization mainly works the glutes, with the lower back, lower abs, obliques, and adductors assisting.
- GlutesPrimary
- Lower BackSupport
- Lower AbsSupport
- ObliquesSupport
- AdductorsSupport
- Upper AbsMinor
- QuadsMinor
- HamstringsMinor
- CalvesMinor
- Hip FlexorsMinor
Kovo programs the standing pelvic stabilizers mobilization for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.