How to do it!

1) Start by standing with both legs straight, weight back in your heels.

2) Push your right leg down into the ground. This helps create a contraction in the muscles on the outside of the right hip, causing the LEFT hip and leg to rise away from the ground. Slowly lower the foot back to the ground and repeat 10-12 times. Do this on the other side.

3) Once you have the lift, it's time to work on the lowering phase.

4) Stand with your right foot on a thick book or yoga block. Keeping both legs straight (no bending the knees), slowly lower the left hip, trying not to touch down for a rest /balance check.

5) Once you've lowered, or listed, one side of the pelvis, push the standing foot down as you did before to bring the floating hip all the way up. then lower and lift again until your standing leg's hip muscles are fatigued. Switch legs and repeat.

The Pelvic list is a movement that both strengthens and stretches the muscles on the outside of the upper thighs. A strong pelvic listing motion helps you walk with balance, and it's how you get up and down stairs and hills withoutoverloading your knees.​

This exercise loads the bones of the hips improving bone density.

Strong listing muscles create a constant gentle, stabilising tension on the sacrum at the sacroiliac joint, making this exercise an essential tool in your "care for my lower back" toolbox.

Because the sacrum is also part of the pelvis, strong listing muscles are also essential for the pelvic floor.

Source: Katy Bowman - "Rethink your Position"

Pelvic List Exercise