The Pelvic Clock Exercise: Controlling the Pelvis from the Hips - Balanced Movement Studio

The Pelvic Clock Exercise: Controlling the Pelvis from the Hips

Brian Beatty, PT, CFP

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The ability to control your center of gravity (which is located in your pelvis) from your hips is foundational skill for everyday life, athletic performance and the health of your hips and spine.

The Pelvic Clock

A helpful neuromuscular activation exercise for hips and core

To begin, lie on your back with your knees bent and your feet flat, and visualize your pelvis resting on a clock face. This exercise will explore developing coordinated activation to control the position of the pelvis.

Practice along with the video below. Pause the video as each new movement is introduced. Practice until you feel comfortable with that movement, then resume the video.

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Nicholas Woronoff
Nicholas Woronoff

5 out of 5 stars

posted 1 year ago

Brian and Andy helped me overcome a herniated disc that had me in pain 24/7. Within a few visits I was back to working out at full capacity without pain. Brian also helped me improve my run stride and movement of my posterior chain in the process. I'm stronger, faster, and healthier now having worked with them than I was before the injury.