Exercise guide
Sitting Side to Side Hip Mobilization on Exercise Ball
- Beginner
- Compound
- Timed hold
- Lower legs
- Upper legs
- Waist
This exercise improves hip mobility and core stability by using lateral pelvic tilts to engage the obliques and glutes. It is highly effective for relieving lower back tension and improving pelvic control through a low-impact, functional movement.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit upright on the center of the stability ball with your feet flat on the floor, shoulder-width apart.
- Place your hands on your hips to feel the pelvic movement, or lightly grip a flat bench behind you for added balance.
- Lengthen your spine, pull your shoulders back, and engage your core to maintain a neutral starting posture.
How to do it
- Exhale and lift your right hip upward toward your right ribcage, shifting the ball slightly to the left while keeping both feet grounded.
- Inhale as you return to the center starting position with your weight evenly distributed.
- Exhale and repeat the movement on the left side, 'hiking' the left hip upward toward the ribs.
- Continue alternating sides in a slow, controlled rhythm, focusing on the lateral contraction of your obliques.
Form checklist
- Keep your upper body and shoulders still; avoid leaning your torso to the side to compensate.
- Ensure your feet stay flat and stationary on the floor throughout the entire set.
- Focus on moving only from the waist down to isolate the hips and deep core muscles.
- Maintain a steady breathing pattern, exhaling on every hip lift and inhaling as you pass through center.
Pro tips
- Think about 'shortening' the space between your hip bone and your bottom rib to maximize the mind-muscle connection with the obliques.
- Press the opposite foot firmly into the floor as you lift the hip to create more leverage and stability.
Make it harder
- Extend your arms straight overhead to raise your center of mass and significantly increase the balance challenge.
- Bring your feet closer together to create a narrower base of support, forcing the core to work harder to stabilize the ball.
Frequently asked
- What muscles does the sitting side to side hip mobilization on exercise ball work?
- The sitting side to side hip mobilization on exercise ball primarily targets the abs and obliques, and also works the hamstrings and quadriceps as secondary muscles.
- What equipment do you need for the sitting side to side hip mobilization on exercise ball?
- The sitting side to side hip mobilization on exercise ball uses stability ball.
- Is the sitting side to side hip mobilization on exercise ball good for beginners?
- Yes. The sitting side to side hip mobilization on exercise ball is a beginner-friendly movement and a strong foundation to build on.