Standing Pelvic Lift

Muscles worked

Setup

1. Stand sideways on a step or elevated platform with one foot firmly planted and the other foot hanging off the edge.
2. Keep your standing leg straight but not locked, and maintain an upright posture with your hands on your hips or a wall for balance.
3. Ensure your hips are initially level and your shoulders are squared forward.

How to do it

1. Inhale and slowly lower the hip of the hanging leg toward the floor by dropping the pelvis, keeping the standing leg perfectly straight.
2. Exhale and use the muscles of your standing hip and the opposite side of your waist to lift the hanging hip as high as possible above the level of the step.
3. Maintain a controlled 2-1-2 tempo, pausing for one second at the peak of the lift to maximize muscle contraction.

Form checklist

• Keep the standing leg straight; do not bend the knee to lower the hip.
• Avoid leaning your torso to the side; the movement should occur only at the hips.
• Keep your core engaged to prevent your lower back from arching.
• Ensure the hanging foot moves straight up and down without swinging forward or backward.

Pro tips

• Focus on 'pushing' the step away with your standing foot to intensify the engagement of the gluteus medius.
• Visualize your pelvis as a bucket of water; tip the water out the side of the hanging leg, then pull the bucket back to a level position.

Make it harder

• Hold a dumbbell in the hand on the same side as the hanging leg to increase resistance.
• Perform the exercise without holding onto a wall to significantly challenge your balance and core stability.

Frequently asked

What muscles does the standing pelvic lift work?

The standing pelvic lift primarily targets the glutes, and also works the erector spinae, hamstrings, and quadriceps as secondary muscles.

What equipment do you need for the standing pelvic lift?

The standing pelvic lift requires no equipment — just your body weight.

Is the standing pelvic lift good for beginners?

Yes. The standing pelvic lift is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 90 To 90Beginner · abs, glutes, obliques, and quadriceps
• 90 To 90 SwitchIntermediate · abs, glutes, obliques, and quadriceps
• Alternating Hamstring Curl JackIntermediate · abs, glutes, hamstrings, and quadriceps
• Alternating Hamstring Curl Overhead ClapIntermediate · abs, glutes, and hamstrings