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Si Joint Pain Relief Workout for Hips and Core Stability
Squat University•Processed: Mar 03, 2026
1-minute workout video. Strength, Low Impact, Floor Exercise. targeting Hips, Core. low intensity. helps with Pain Relief, Rehabilitation / Treatment Support.
⏱️ Key Moments
Summary:The workout focuses on enhancing hip stability through specific exercises, including side plank clamshells and lateral kicks, to alleviate SI joint pain.
🏃 Guide
This workout is designed for individuals experiencing SI joint pain, providing targeted exercises to enhance hip stability and alleviate discomfort.
Benefits
Pain Relief
Improved Hip Stability
Step-by-Step Guide
1
Side Plank Clamshell
Begin in a side plank position, engaging your core. Open your top knee while keeping your feet together. Hold for five seconds, feeling the activation in your lateral hip. Ensure your pelvis remains stable.
2
Single Leg Lateral Kicks
Stand on one leg, maintaining a slight bend in the knee. Kick the other leg out to the side while keeping your balance. Focus on feeling the glute activation in your standing leg. Avoid excessive leaning.
3
Band Loop Squats
Place a resistance band around your thighs. Perform a squat while pushing against the band. Feel the engagement in your hips and glutes. Keep your knees aligned with your toes.
Safety Notes
Avoid if you have severe pain or instability in the SI joint. Consult a healthcare provider if symptoms persist.
Duration: 1m 0s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Chronic Back Pain / Disc Herniation
Therapeutic Goals
Pain ReliefRehabilitation / Treatment Support
Equipment Needed
🏋️ Resistance Band
Primary Focus
💪 Hips💪 Core
Category
StrengthLow ImpactFloor Exercise
⚠️ Workout Safety Tips
Low impact movementsAvoid holding breathNo spinal stress
Tags
#1 min#quick#short#Strength#Low Impact#Floor Exercise#beginner#Resistance Band#Hips#Core#low