01/16/2026
✨ Why the staggered hip hinge is one of my go-to exercises for almost every patient
Regardless of diagnosis — pain, leakage, prolapse, pregnancy, postpartum, athletes — this pattern shows up in nearly everyone’s plan of care. And it’s not random.
Here’s why it works so well 👇
1️⃣ It restores hip internal rotation (IR)
Hip IR supports optimal pelvic floor length-tension relationships. Many people live in chronic external rotation → gripping, guarding, and overworking the pelvic floor. This hinge gently reintroduces IR so the pelvic floor can work with the hips instead of against them.
2️⃣ It lets the foot do its job
The front foot can pronate → tibia rotates → femur follows → pelvis moves better.
When the chain works well from the ground up, the pelvic floor doesn’t have to act as the primary stabilizer.
3️⃣ It teaches true hip motion (not pelvic tucking)
Most people hinge by tucking their pelvis instead of moving through the hip joint.
This pattern trains femur-on-pelvis dissociation → less pelvic floor tension, less lumbar compensation.
4️⃣ It improves pressure management
Better force transmission = more balanced intra-abdominal pressure.
That means less downward load on the pelvic floor and easier coordination with breath and movement.
5️⃣ It matches real life
Life isn’t symmetrical. Lifting, reaching, carrying — it all happens in staggered, rotated, imperfect positions.
This trains the pelvic floor to lengthen, recoil, and respond reflexively in the positions that actually matter.
💡 This is why pelvic floor rehab isn’t just about squeezing muscles — it’s about restoring movement strategies that let the pelvic floor function naturally.
