How to fix a Rotated pelvis

What is a Rotated pelvis?

When standing – the pelvis should dieally be centered and orientated towards the front.

(The pubic bone facing directly forwards.)

rotated pelvis

With a Rotated Pelvis: The pelvis is twisted and facing more towards one side.

The content presented on this blog post is not medical advice and should not be treated as such. It is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content on this blog post is at your sole risk. For more information: Medical disclaimer.

Types of Pelvic rotation

“Which way is your pelvis pointing?”

Left pelvis rotation: The pelvis is orientated towards the LEFT.

Right pelvis rotation: The pelvis is orientated towards the RIGHT.


In regards to posture, the pelvis is located in a central (… and a very influential) position.

Poor positioning of the pelvis will result in compensatory postural adjustments throughout the whole body.

As a result – you get the domino effect of postural deviations! (see above)

Did you know…. A pelvis rotation usually occurs with some degree of a Lateral Pelvic Tilt?

What causes the pelvis to rotate?

There are multiple areas that can directly and indirectly cause the pelvis to be in a rotated position.

a) Foot: Pronation/Supination

In a situation where one foot is pronated (low arch) and the other supinated (high arch), the tendency is for the pelvis to rotate:

b) Hip: External/Internal rotation

In a situation where one hip is externally rotated and the other internally rotated, the tendency is for the pelvis to rotate:

  • away from the externally rotated hip (ER) and
  • towards the internally rotated hip (IR).

(Note: This will be extensively covered in this post.)

c) Lumbar spine: Rotation

If your lumbar spine is rotated, it can also pull your pelvis into a rotated position as well.

This is usually due to the function of the anterior/posterior oblique lines.

d) All of the above:

To be honest… a rotated pelvis is more likely to be due to a combination of everything!

This is because every part of the human body influences… and is influenced by every other part.

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How to tell if your pelvis is rotated

Here are 4 different methods which can be used to help identify which way your pelvis is rotated.

These are very general methods to determine if your pelvis is rotated to one side. For best results, aim to use these tests in conjunction with one other.

Starting point:

  • Stand with your feet shoulder width apart.
  • Make sure the feet are level with each other.

READ THIS: These assessments are based on the assumption that your lower limbs are in a symmetrical position. For example – if your entire right lower limb is in an internally rotated orientation AND your pelvis is pointing towards the LEFT, it is still possible that your pelvis is in a RIGHT rotated pelvis position relative to the hips.

1. ASIS method:

  • Locate the Anterior Superior Iliac Spine (ASIS).
    • These are the pointy bones at the front of both of your hips.
    • (If unsure where they are, check it out on Google.)
  • Place a finger at the front of each of these bony land marks.
  • “Is one side more in front of the other?”

Left side is forward: Right pelvis rotation

Right side is forward: Left pelvis rotation

2. Thigh position:

  • Look down at the front of your thighs.
  • “Is one thigh more forward as compared to the other side?”

Left side is forward: Right pelvis rotation

Right side is forward: Left pelvis rotation

Note: This method can be confusing especially if you have:

  • One knee bent
  • One knee hyper-extended
  • Bigger/Smaller thigh muscle on one side
  • Significant amount of pronation/supination on one side

3. Buttock position

twisted pelvis

  • Take a downwards facing photo shot of your buttocks.
  • “Is one butt cheek more forward?”

Left side is forward: Right pelvis rotation

Right side is forward: Left pelvis rotation

4. Belly button

  • Look down at your belly button.
  • “Which direction is it facing in relation to your feet?”

Towards the right: Right pelvis rotation

Towards the left: Left pelvis rotation

How to fix your Rotated pelvis

Note: These exercises are designed to be gentle and pain-free


I will be explaining these exercises in terms of a RIGHT rotated pelvis.

(If you have a LEFT rotated pelvis, do the same exercises but on the opposite side mentioned.)

“Mark!… Do I have to do ALL of these exercises?”

No – In some sections, I have also listed multiple progressions to the same basic exercise. Perform the exercise that you feel is at your appropriate level of capability.

Do this first:

Pelvis reset

Aim: This maneuver will assist in re-balancing the muscular tension throughout the pelvis.


  • Lie down on your back with both of your hip/knees bent in the air at 90 degrees.
  • Place your hand on top of one knee, and the other below the other knee.
  • Whilst applying an opposing force on both knees, use your leg muscles to keep your knee in the same position.
    • (isometric muscle contraction)
  • Hold for 5 seconds.
  • Repeat on other side.
  • Squeeze a ball between your knees and hold for 5 seconds.
    • You may hear a “click” as you perform this step.
  • Complete 3-5 cycles.

[Left hip exercises]

1. Releases:

Aim: Reduce tension in the muscles of the left hip causing a right pelvic rotation.

  • Hip external rotators
    • Glute max, Piriformis, Deep hip muscles
  • Rectus Femoris

a) External rotators


  • Place a massage ball underneath your left buttock region. (see above)
  • Whilst applying your body weight, perform gentle circular motions over the ball.
  • Duration: 1 minute

b) Rectus Femoris


  • Place a massage ball underneath the front of your thigh region. (see above)
  • Whilst applying your body weight, perform gentle circular motions over the ball.
  • Make sure to cover the full length of the muscle.
  • Duration: 1 minute

2. Stretches:

Aim: Reduce tightness in the muscles of the left hip causing a right rotated pelvis.

a) Piriformis stretch


  • Sit down on the edge of a chair.
  • Place your left ankle on top of your right knee.
  • Sit as tall as possible.
  • Pull your left knee towards your right shoulder.
  • Aim to feel a stretch in the back of your left hip.
  • Hold for 30 seconds.

b) Hip internal rotation


  • Lie on your back with your left knee bent.
  • Place left foot towards the left side away from the body.
  • Allow your left knee to drop towards the midline of the body.
  • Place your right foot onto the outside surface of your left knee to push it down further.
  • Aim to feel a stretch at the back of your left hip.
  • Hold for 30 seconds.

c) Rectus Femoris stretch


  • Stand up right.
  • Bend your left knee and grab your foot behind your buttock region.
  • Pull your knee backwards.
  • Make sure to keep your knees in line with each other.
  • To increase stretch: tuck your tailbone underneath you by squeezing your glutes.
  • Aim to feel a stretch along the front of your thigh.
  • Hold for 30 seconds.

3. Strengthen:

Aim: Strengthen the muscles of the left hip that rotate the pelvis to the LEFT.

  • Hip internal rotators
    • (pectineus, adductors, anterior glute medius)

(Note: For a comprehensive blog post on improving internal rotation of the hip, check out this post: Hip Internal Rotation Exercises.)

a) Internal rotation – sitting


  • Whilst sitting, lift your left foot to the side.
  • Make sure that your knee points forward throughout movement.
  • Do not move the pelvis.
  • Hold the end position for 5 seconds.
  • Repeat 20 times.
  • Progression: Perform whilst in the right side lie position.

b) Hip shift on wall


  • Lie on the floor.
  • Place your feet on the wall with your hips and knees bent at 90 degrees.
  • Dig your feels into the wall and lift your tail bone off the floor.
    • Keep your back flat on the ground.
  • Suck your left knee in towards the hip whilst pushing your right knee away from the hip.
    • (Make sure you keep your thighs straight and parallel with each other.)
  • Aim to feel your left inner hip muscles engaging.
  • Hold for 30 seconds.
  • Repeat 3 times.

c) Left foot lift (side position)


  • Lie on the floor with your left side up.
  • Keep your left knee pushing down onto the right knee.
  • Lift up your left foot as high as you can go.
  • Do not move your pelvis.
  • Hold for 3-5 seconds.
  • Aim to feel contraction of the muscles on the side of the left hip.
  • Repeat 10 times.

[Right hip exercises]

1. Releases:

Aim: To reduce tension in the muscles of the right hip that are pulling into the right rotated pelvis position.

  • Hip internal rotators:
    • Pectineus, Adductors, Anterior Glute Medius
  • Hamstring

a) Hip Internal rotators


  • Place a foam roller at the front/inside of your right hip region. (see above)
  • Whilst applying your body weight, perform a rolling motion over the foam roller.
  • Duration: 1 minute
  • Note: Be gentle! There are nerves that run through this area!

b) Hamstring


  • Place a massage ball under your right hamstring muscle. (see above)
  • Whilst applying your body weight, perform gentle circular motions over the ball.
  • Duration: 1 minute

2. Stretches:

Aim: To decrease the tightness in the muscles of the right hip that are holding the right rotated pelvis position.

a) Forward lunge


  • Assume the lunge position with your left leg in front.
  • Point your right toe towards the outside.
  • Lunge forward as far as you can.
    • Do not rotate your pelvis. Keep your pelvis facing the front.
  • Aim to feel a stretch in the inside of your right groin.
  • Squeeze your right glute muscles to increase the stretch.
  • Hold for 30 seconds.

b) Half butterfly


  • Lie down your back with your right knee bent at ~90 degrees.
  • Let your right knee drop to the side.
  • Whilst keeping your left side of the pelvis down, push your right knee closer to the ground.
  • Aim to feel a stretch in the side of the right groin.
  • Squeeze your right glute muscle to increase the stretch.
  • Hold for 30 seconds.

c) Half frog


  • Lie on your stomach.
  • Bring your right knee up to your side. (see above)
  • Squeeze your right glute muscle to increase the stretch.
  • Aim to feel a stretch in the side of the right groin.
  • Hold for 30 seconds.

3. Strengthen:

Aim: To strengthen the muscles of the right hip that rotate the pelvis to the LEFT.

  • Hip external rotators
    • Glute max, Pirifromis, Deep hip muscles

a) Clam shell


  • Lie on your left side with your knees/hip bent at 90 degrees.
  • Whilst keeping your ankles together, lift up your right knee as high as possible.
  • Make sure that you do not move your pelvis.
    • Block the right hip with you right hand (see above).
    • Only the leg should be moving.
  • Aim to feel the muscles on the side of your right hip engage.
  • Hold for 3-5 seconds at end range.
  • Repeat 20 times.

b) Wall push whilst sitting


  • Sit on a chair with your right leg next to the wall.
  • Keep your feet shoulder width apart.
  • Push your right knee into the wall.
  • Maintain this hold for 1 minute.

c) Pelvic rotation in side lie (Obliques)

Do this exercise if your pelvis and belly button are rotated to the right side AND your sternum is facing forwards.


  • Lie on your right side. (see above).
  • Rotate only your pelvis towards the left side.
    • Keep your knees together throughout movement.
  • Do not move your upper torso.
    • You can use your arms to anchor yourself down.
  • Hold the end range for 3-5 seconds.
  • Repeat 20 times.

[Left & Right hip exercises]

It is important to progress to exercises that strengthen both the left and right hip at the same time.

a) Standing twist


  • Stand up right with your feet shoulder width apart.
  • Rotate your pelvis towards the left.
  • Keep your knees facing forwards.
  • Hold the end range for 5 seconds.
  • Aim to feel your inner left groin and right glute muscle engage.
  • Repeat 20 times.

b) Hip shift whilst sitting


  • Sit tall on the edge of a chair with your right side towards a wall.
  • Suck your left knee in towards the left hip whilst pushing your right knee forwards. (Yellow arrow)
    • Keep your thighs parallel to each other
  • Push out your right knee against the wall. (Orange arrow)
  • Bring your knee to mid line without moving your feet. (Orange arrow)
  • Aim to feel tension on the:
    • Outside of the right hip
    • Inside of the left hip
  • Hold for 30 seconds.
  • Repeat 3 times.

c) Hip shift on wall


  • Set your body as seen above.
  • Place a resistance band around your knees.
  • Place your feet on the wall with your hips and knees bent at 90 degrees.
  • Dig your heels into the wall and lift your tail bone off the floor.
    • Keep your back flat on the ground.
  • Suck your left knee in towards your left hip as you push your right knee upwards. (Yellow arrows)
    • Keep your thighs parallel to each other.
  • As you push your right knee upwards, push it out to the right side. (Orange line)
  • Bring your left knee towards mid line without moving your feet. (Orange line)
  • Aim to feel tension on the:
    • Outside of the right hip
    • Inside of the left hip
  • Hold for 30 seconds.
  • Repeat 3 times.

d) Hip shift in side lie


  • Lie on your left side. (see above)
  • Suck your left knee in towards the hip whilst pushing your right knee away from the hip.
  • Without your pelvis moving:
    • Lift your right knee and hold.
    • Lift your left knee and hold.
  • Aim to feel tension on the:
    • Outside of the right hip
    • Inside of the left hip
  • Hold for 5-10 seconds.
  • Repeat 5 times.


Once you are comfortable with the previously mentioned exercises, try out these other exercises to help solidify your newly acquired neutral pelvis position.

a)  Walking lunges


  • Perform walking lunges.
  • Keep your pelvis facing forwards throughout the movement.
  • Repeat 10 times.

b) Single leg Dead lift


  • Have your feet in the staggered stance with one leg forward.
  • Keep your pelvis facing forwards throughout the movement.
  • Perform a dead lift.
  • Repeat 10 times.
  • Alternate legs.

Daily activities:

*** READ THIS ***

(This is the MOST important section of this post!)

There is absolutely no point doing all of the above exercises if you do not actively change the positions that encourage your rotated pelvis to in the first place.

To keep your pelvis in a more neutral position, consider the following:

a) When Sitting

  • Sit on your Sit bones.
  • Distribute your weight evenly on each buttock.
  • Do not lean to one side.
  • Keep your knees and feet symmetrical.
  • Make sure that your torso and pelvis are facing forwards.
    • “Point your pubic bone forwards”

b) When Standing

  • Stand evenly between your feet.
  • Do not lean to one side.
  • Make sure your pelvis is pointing forwards.
  • Look down. Keep the front of your thighs level.
  • Make sure you do not have pronated/supinated feet.

Do you have Scoliosis?

If you have a rotated pelvis, it is likely that you will have a degree of rotation in your spine.

For more information, check out this post: How to fix a Twisted Spine.

What to do next…

1. Any questions?… Leave me a comment down below.

2. Come join me on the Facebook page. Let’s keep in touch!

3. Start doing the exercises for your Rotated pelvis!

Do you want to fix your bad posture?

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1,212 thoughts on “How to fix a Rotated pelvis”

  1. Hi,
    Does doing lateral abduction or adduction leg raises do anything for hip external or internal rotation? It targets the same muscle but will it only improve abduction and adduction?

    Same for clamshells which strengthens the glute max. Will the glute max be better at hip extension when strengthening it doing clamshells (hip external rotation)?

    • Hey Tom,

      You may get some internal rotation with adduction and external rotation with abduction.

      If you are specifically addressing the rotation, I would tend to think that exercising the muscle with rotational movements would be more effective.


  2. hello mark,

    For a few years i have been suspecting i have some posture issues with my pelvis and spine.
    my right shoulder is more rounded forward than my left,
    right lower back is more arched than left,
    right glute sticks out more than left,
    left knee is more forward than right,
    and right foot arch is more flat compared to left.
    overall when i look myself in the mirror the left side seems ok, but the right side seems to have some problem…
    Could you please advise me on whats wrong with me and what exercises i can do to get a better posture?

    Thanks a lot!

    • Hi Aravind,

      Is it possible that you tend to place most of your body weight on your right foot? This may explain why your foot is flatter on the right side and why the right hip sticks out more to the side.

      If the left knee appears to be more in a forwards positions as compared to the left, this may relate to a pelvis that is rotated to the right. (This is just a guess though, please check by performing the tests as indicated on this blog post).


      • Thanks for the feedback!
        Is there anything i can do to correct my standing posture? Also how to address my shoulder issue?

  3. Hey, Mark! Hope you are doing well. Would it be possible to get some advice? I’m not sure if I should focus on a rotated pelvis, twisted spine, or lateral pelvic tilt.

    I have a left hip impingement whenever I bring my left knee towards my chest. My left inner hip would also feel pinched whenever I externally rotate my left leg outward. Addition symptoms include: left leg being weaker than right (glutes, hamstrings, quads, etc.) and left QL being tight.

    Every time I rotate my left shoulder is would crack and pop. My left shoulder would also feel impinged whenever I do a shoulder workout. Everything I do a pull movement, my left side would feel more contraction. Both side feel very unequal in movement. I’m not sure if this is a twisted spine rotated to a right, or if a rotated pelvis is in action. When I squat my right leg would be more back then my left leg. Every time I push, it would feel like my right leg is compensating for everything in my left leg. When I stretch my neck, head tilted to the right, my left trap side would feel very tight compare to when I stretch the right side.

    That’s all the symptoms I have. Hope you can help! Thank you for everything you do, it’s very useful to many people!

    • Hey Don,

      Hard to tell you exactly what’s going on with your posture without assessing you, but it does sound like it’s a rotation of the body to the right side. The symptoms you mentioned seem to align with this.

      Generally speaking – I would address the rotated pelvis first to see if it helps the torso. If you notice that the pelvis rotation improves and the torso still is twisted, you then might need to address the twisted spine.

      Also – you mention you have impingement in the left hip. Has this been followed up with a scan? If you have a pain when you externally rotate the hip, this might suggest that something is getting over stretched as opposed to being squashed/impinged.


  4. Hi, I have a question for you, so i have a pelvis rotated to the right and basically all the symptoms of left aic pattern. I also love running, it something I used to do everyday.
    I visited a pri specialist and he advised me not to run bc it only strengthens the right rotated pelvis/left aic pattern. What is your opinion, bc I don’t want to stop running

    • Hi Ashley,

      I think that you should still run as long as your symptoms aren’t significantly worsening from doing so. You might need to consider reducing the intensity of your run (eg. slower speed, less miles, flatter terrain etc).

      You might also need to do some exercises before your run to help engage the muscles that you are probably aren’t engaging enough whilst running. Perhaps your specialist can give you some cues to think of whilst running to stop you rotating too much to the right.


  5. Hey mark, I have a question right rotated pelvis and when I stand with my feet and pelvis alligned my right shoulder starts to hurt. The pain usually goes away when I stand misaligned or what my body naturally wants to do. Should I stand the way my body wants me too or should I try to stay alligned?

    • Hey Yao,

      It sounds like forcing the pelvis to point forwards is changing the position/behavior of the right shoulder.

      I suspect if you are correct a right rotated pelvis, your right shoulder may be moving forwards which can potentially place more pressure on it. If this is the case, you might also benefit from performing exercises on the spine.

      See post: Twisted Spine.


  6. Hi mark, I have a pelvis rotated to the right, I also have tmj, and only grind my teeth on the right side. Do you think there is a correlation?

    • Hi there,

      It’s possible due to the domino effect changes stemming from the rotated pelvis.

      You can test your theory by addressing the pelvic rotation and see it’s short and long term effect on the tmj. I would love to know how it goes.


  7. Hi Mark,

    Thank you for this helpful article. Recently, I realized that I have a left pelvic rotation and I’ve been doing these exercises for a few days.

    Is it ok to do abs workout while having a pelvic rotation or will it cause more harm? I’m talking about simple ones like leg raises, planks, flutter kicks, dead bug, etc. I ask this because I feel a click around my left pelvis when I’m doing dead bugs. Are there any particular ones to avoid?


    • Hey Safal,

      It is fine to train your abs. If your goal is to keep your pelvis fairly centered, you can place your hands on your pelvis as you perform the exercises to make sure you are not excessively twisting towards the left. (Keep in mind – some exercises may require some natural rotation to either side)

      The clicking you feel may be explained as a Snapping Hip Syndrome. Check out this post to find out more information to see if that relates to you.


  8. Hi Mark,

    Quick question: when doing the seated internal rotation exercise, are we looking to feel the muscle contraction in the TFL? Or should there be another muscle this is intended to target?

    Asking because I think I may have a right rotated pelvis + right lateral pelvic tilt. If I follow the lateral pelvic tilt guide, I will be releasing the left TFL. So if the seated internal rotation exercise is meant to strengthen the left TFL, the exercises essentially cancel each other out.

    Hope that makes sense!

    • Hey DeMarcus,

      It’s fine to feel it in the TFL, however, this muscle tends to take over in a lot of leg movements. I would encourage that you also try to feel the glute medius (anterior portion) as you internally rotate the hip.

      To do this, make sure you are not actively lifting or holding your leg up as the TFL is also a hip flexor. Have your upper leg weight completely supported by the chair. (Even better to perform it on a higher chair so that your legs are dangling off the floor.) Focus on the pure rotation.


  9. Hi Mark, I have a pelvis rotated to the right. My left hip and thigh is in front and my left foot is pronated. My right foot is supinated. My body wants to stand in a way where the left half side of my body is in front while the right side is in the back. my left foot is pointed straight, while my right foot is pointed at a 45 degree angle to the right. When I walk or run, the left side of my body will always stay in front, like I’m leading w/ my left hip. I stand more on my right leg. When I try to align my feet and pelvis, I find it hard to breathe and my body gets all tight and feels like it’s rejecting the position. I don’t have insurance at the moment, but based of the research I’ve done, I think my body is stuck in the left aic pattern. However, I honestly don’t really understand the pri/left aic concept and find it confusing. I’m reaching out as a last ditch effort bc I’m expiercing bad health anxiety from worrying about the asymmetry in my body. Any advice would be helpful. Thank you

    • Hey Robert,

      It does sound like you have a pelvis that is rotated to the right. This can cause the torso and head to counter rotate.

      I think it might be an idea to give the exercises mentioned on the blog post a try and see how your body responds.


  10. Dear mark,

    I’m in dire need of your help. It’s been 2+ years since I’ve been suffering from postural problems. I had an incident in around May 2020 where I got knee-d in my right back. That’s where it started, a harmless play ruined my body. I was in great pain, severe right lower back pain that made me lie in bed for days. I took pain meds and had my right side massaged my sometimes. My right pelvic bone was (and is still) poking out at my side.

    Later in August 2020, I was able to convince my mom and we went to the hospital. Scared, ignorant and little 15 year old me did an hip xray thinking it was a bone problem since the bone was sticking out and the leg on that side was shorter. The results came out that my hip bones were fine. I was told by two doctors that there was nothing wrong with me. The other didn’t even bother, the latter noticed my uneven shoulders and told me fix my posture and I’ll be fine.

    I came back devastated. I stumbled upon pelvic tilts and muscle imbalance however on the internet and realized maybe my case was similar. I self-diagnosed myself and started doing some exercises. I still didn’t miraculously get better. At a point in 2021, I gave up, stopped all exercises. I closed the chapter, I was helpless.

    But later this year, February 2022, I was taken to the hospital yet again. This time I was directed to a physiotherapist, he sort of understood my problem. At least he didn’t treat me like I was spewing nonsense. He gave me a massage but due to money, time and distance I couldn’t go back for another session. When we were finally able to go back in June, the summary conclusion was that there was nothing really serious wrong with me, my muscle just needed to heal and I’ll be fine. I urged him to give me exercises to do, he gave me some stretching exercises and that was it. He advised not doing heavy lifting or bending to do chores (which one I’d been doing) and that I should be more active, I should walk. After a few months I would be fine.

    But would that really be enough? Does just stretching fix everything? Over the years, from the sole of my feet to the tip of my head everything is disaligned is that really all? So I incorporated some night lateral pelvic tilt exercises. Truly I did see progress, but after a month, my muscles snapped (can’t remember where) and my body pressed reset. I started again, and it happened again. And again. I know my being inactive worsens my situation but anytime I’m active or moving too much even lying down, I strain different muscles by sudden unpredictable movements.

    My most recent relapses are: I snapped my left neck muscle trying to look back, mistakenly chewed on my toothbrush while brushing and now my jaw hurts sometimes and the left side of my face looks slightly swollen. I snapped a muscle yesterday in the back of my left inner thigh while crossing a gutter. I’m tired. I’m scared.

    I recently took a video of my full body and my recent observations are: my left side has also been affected, my left ASIS is forward and my right backward. The tip/top of my right pelvic bone is still sticking out. I think I have a right hip hike as it looks my V line draws backward to my right and goes up. I have weak abductors on my right and weak adductors on my left (I’ve been trying to strengthen them though). My shoulders are uneven, anytime I wear a shirt, the collar on the left side slopes down. My head is not in alignment, the left side of the back of my head ever since I snapped the muscle doesn’t touch the ground when I lie unless I adjust it. My right foot is pronated (high arch) while my left is supinated (low arch) it’s really uncomfortable when I wear shoes and I’d have to pad my right side sometimes. Also I think I have a hyper lordosis, because my lumbar spine kinda curves at the right side of my back. It hurts if I stand for too long or sit for too long. Hamstrings on my right side are also very tight, (I can raise my left leg higher than my right). My left leg is also longer than my right. As for my stomach, I think it faces forward even though I have a rotation/tilt in my hip.

    Dr Mark, please come to my aid. I live in a developing country where such situation is uncommon and knowledge about body systems is pretty limited (the economy is even a greater concern) and I’m not from a financially bouyant family. Please help me, I’m just 17 and I’m female. It’s hard to live like this.

    I’ve started right pelvic rotation exercises and stretches though based on your seemly helpful article. I feel better after a day, thanks. I’d be even more grateful if I can overcome this altogether. So please show me the right course of action to take. What are your opinions on my situation as a real and certified specialist?

    • Hi Victoria,

      When you say all your issues started after being kneed in the lower back one day, does this mean your lower back become hyper extended as this happened? I suspect this as you mentioned you may already have a pronounced lower back lordosis already.

      If this is the case – this makes me to believe that you may have compressed a structure on the right side of your lower back. (Usually involves the joint in that area)

      Have you tried decompressing your lower back? See post: Spinal Decompression Exercises. That might give some symptomatic relief.

      It sounds like this initially injury has caused your body to compensate and adopt the posture you currently have. To address your posture, I would usually recommend trying to sort out your pain first.

      As your injuries seem to be asymmetrical in nature, perhaps you could continue the exercises that address a right rotated pelvis to see if that helps with the rest of your posture.

      Since your issues have been going on for a long time, a MRI/CT scan in the area would be helpful, but it sounds like this is not a viable option at the moment for you.


  11. hey Mark, i’ve been doing your exercises for the past month.

    I’m coming from a hip impingement surgery on my right hip and I have an anterior pelvic tilt, rotated pelvis, and lateral pelvic tilt.

    I’ve been focusing more on anterior pelvic tilt, rotated pelvis with slow progress and lateral pelvic tilt with better progress, but i’m wondering if i should also do the hip impingement exercises.

    I’m curious which one you propose i focus more on. I definitely feel the strength in my right hip is getting better from the lateral pelvis exercises.

    Also the lower part of my leg, from knee to angles has deviated towards the right, from a couple of years of impingement. I’m curious if there are any exercises i can do for that?

    Thanks Mark

    • Hi Andrei,

      If the front of your hip is still painful, is it usually better to focus on specific exercises on the hip impingement. Please note that it is better to run the exercise by your surgeon before attempting.

      Once your symptom are under control, the next pelvis position to go after is usually the rotation.

      When you say the lower part of the leg has deviated to the side, are you referring to the tibia (lower leg bone) is angled to the side?


      • Thanks Mark,

        I don’t feel a lot of pain in the front of my hip as it’s been 3 months and a half since my surgery, just some tightness.

        However I do feel one of the abductors really tight since the last 3 months and am doing daily exercises and applying heat to release it, with slow progress. I’m definitely feeling it when i’m walking and I’m assuming this is keeping my pelvis rotated.

        The lower part of the leg from the knee down, is angled to the right side, i assume it is because of the 2 years walking with hip impingement. You can see in this photo what i’m talking about

        I also have ankle issues and also a flat foot on the right side because of this.

        Was wondering which exercises I can do for that.

        Appreciate it Mark!

      • Hi there Andrei,

        Great to hear that you are not experiencing a lot of pain in the hip now.

        I can’t see the image you linked to as all hyperlinks are removed in the comment section. From what I can understand, it sounds like your right knee collapses inwards and the lower bone underneath the knee (tibia) is sticking out to the right side? This leg position will also influence (or be influenced by the foot position). If this is correct, it sounds like you have knee valgus. Check out this post to see if it relates to you. Let me know if it doesn’t and I’ll try to brain storm other ideas.

        Is your pelvis also rotated to the right side? If so – hip impingement would make a lot of sense in this right hip.


      • Hey Mark, yes i do believe i have knee vargus. Starting right now with the exercises for that.

        The hip impigment was on my right side but i do believe i have a left rotated pelvis.

        So you feel focusing on the knee vargus and left pelvis rotation is a good strategy for now?

  12. Mark,

    My Pelvis is clearly rotated to the right, however it looks as though my belly button is off center to the left a centimeter or two. Should I address my right pelvis rotation before addressing any possible counter rotation in Lumbar? Also, how often should I do the pelvis exercises in the beginning, and how many days should I progress to for a full week? In addition, when I eventually progress to the simultaneous right and left hip strengthening exercises should I also continue to do left and right hip isolation exercises from the beginning?

    Keagan Wille

    • Hi Keagan,

      I would address the pelvis rotation first. The belly button position suggests counter-rotation, however, it is also important to note that is not always a reliable indicator of what is happening at the spine.

      In terms of how often to perform the exercises, I’d aim for 2-3/week. See how your body reacts, then adjust frequency as appropriate.

      Your questions: “In addition, when I eventually progress to the simultaneous right and left hip strengthening exercises should I also continue to do left and right hip isolation exercises from the beginning?”

      If you can perform the simultaneous left/right hip exercise effectively, you don’t need to address both hips separately. However – most people may need to focus on certain exercises (including the isolated exercises) as they may be weak at it.


  13. HEY MARK!
    My name is Zayn iam 16 years old male
    I wanted to address a few problems
    I have severe lower back pain on my right side almost extending to glutes.
    My right glute is bigger is size than my left
    My right leg is stronger than the other
    I have left knee pain sometimes
    Severe left ankle pain after a long time standing up and my right ankle clicks a lot
    When I lay down straight my left hip rolls out and left knee roll inwards
    I have a irritating hip joint
    Moving towards upper body
    I have prominent right side of ribs it rolls outwards
    I have a prominent left shoulder from back
    My inner left arm touches ribs and it very uncomfortable
    I would to listen from you

    • Hey Zayn,

      Do you think you have a pelvis that is rotated to the right? Also – do you tend to favor standing more so on the right leg? Is your left shoulder higher?


  14. I don’t understand which side my pelvis is rotated. When my hips/buttocks/pelvis is squared/neutral my belly button faces towards the left. When my belly button is neutral/facing straight my left buttocks is forward and my right buttocks is backwards. When I’m walking my belly button is straight. When I’m standing straight I can turn to make my pelvis neutral but then my belly turns towards the left.

    In your example for a right rotated pelvis the belly button faces towards the right, but my belly button never does. It’s either left or straight in relation to my pelvis. So I have a left rotated pelvis??, but your other example also suggest if the right side of the pelvis is backwards that’s a right rotated pelvis??

    Also I have right side lateral pelvic tilt.

    Is this rotated pelvis or twisted spine?

    • Hi Dave,

      If your pelvis is square to the front and your belly button is facing towards the left, this sounds like there is some rotation towards the left in your lower back on top of a neutral pelvis.

      If your pelvis has the left hip forwards/right hip back orientation and your belly button in the middle, this mean your pelvis is rotated towards the right with your lower back counter rotating towards the left.

      It sounds like you might benefit more from working on the twisted spine. See post: Twisted Spine Exercises.


      • Is my pelvis actually rotated to the right or just my body compensating so my belly is always point straight? Because my right hip actually has a hip internal rotation deficiency but a right rotated pelvis should have good hip internal rotation on the right hip?

      • Hey Dave,

        It is possible to have both.

        It is also possible to have a rotated right pelvis with a deficiency in right internal rotation.


  15. Hi Mark!

    Just a clarifying question to ensure that I’m doing the appropriate exercises. I have a right rotated pelvis and understand that the exercises listed are written for those; however, this section below confuses me a bit:

    “3. Strengthen:
    Aim: Strengthen the muscles of the left hip that rotate the pelvis to the LEFT.”

    If I have a right rotated pelvis, should I do these exercises as listed or should I be doing the opposite? Apologies if this seems like a silly question but the “left” in caps caught my eye.

  16. Hello Mark,

    Thank you so much for the website and advice you provide.

    Hopefully an easy question for you. I have what I believe both uneven and twisted pelvis/hips.

    My right quad is more prominent with belly button also pointing left therefore a left pelvis twist.
    I then have a left hip hike (right shoulder higher, right leg looking longer).
    I’ve had a bad injury to my L5-S1 on my left side so it could be related to this or that i used to play golf a lot.

    Do I need to work on the twisted pelvis or uneven hips firstly in your opinion, or both at the same time?



    • Hi Lee,

      I usually go after the pelvic rotation first. You might find that if you address the rotation, it might help correct the lateral tilt.


  17. Hi mark, for twisted pelvis that has minimal foot sup/pro & and minimal IR/ER imbalance but has a Huge oblique imbalance component would you recommend to focus on? So everything indicates my pelvis is rotated to the left with right side hip bone forward compared to left hip bone sitting back. One thing that stands out as different though is that instead of belly button being pulled left facing left at angle, it is actually Centered facing straight forward. This is because the right oblique is massively shortened like half the length compared to left oblique. So the guide seems to work for me with regards left rotated pelvis, stretch Right quad/Left hamstring. However, where I am finding issue is with the lateral muscles, mainly Stretch right piriformis. This appears to destabilize things and makes pain and issues worse, giving me sciatica down the right leg. I think some how the oblique imbalance dominance in the rotated pelvis, with the right oblique being super short it is like pulling my Right piriformis Long, and stretching it further actually gives me Long piriformis syndrome. Doing no stretch but just focusing on standing fire hydrants for Right piriformis appears to be ok reducing my sciatica symptoms.

    Thanks, Greg

    • Hi Greg,

      For the pelvis to be twisted towards one side, you will generally having involvement of the foot (pronation/supination), hip (internal and external rotation) and the torso (obliques, outer erector spinae, lats).

      If you feel that the main issue are the obliques, you can focus on exercises that strengthen the obliques in the opposite direction that they are biased towards.

      You can have a pelvis that is twisted towards the left with the belly button facing forwards. This usually mean that there is a lot of counter rotation towards the right occurring in the torso.

      In regards to the right piriformis issue, does your right knee collapse towards the midline? This position can elongate the piriformis even if the pelvis is orientated to the right.


  18. Hi Mark,
    Thank you so much for putting together such an incredibly comprehensive website (and for thoughtfully responding to comments!). I have a couple questions regarding where to begin. I am a 29-year-old woman, and I’ve had some wonky posture stuff all my life, I think stemming from having very flat feet – I overpronate heavily. I adore running and have done a few half marathons, but I have a very odd running gait (significant knee valgus, I think?) and my feet swing out when I run, especially my right foot. I have a lateral pelvic tilt with the right hip higher, and running seems to make this tilt worse. My pelvis also feels like it might be rotated towards the right, but I couldn’t really tell from any of the tests on this page – bellybutton and thigh tests looked relatively even? Would it make sense for someone with a right hip hike to have a pelvis rotated towards the right as well? I just don’t want to be doing the wrong exercises.

    Finally, my left shoulder is also higher than my right, which is weird because I always FEEL like my right is higher, especially when I wake up in the morning. I was told once by a physio that I had slight scoliosis.

    Anyway, with all that in mind, where would you recommend starting? I’m very committed to working hard on my posture issues in the coming months as they are causing me discomfort (right hip pain, back and neck pain), but I’m not sure whether I should start with the pelvis exercises, feet exercises, scoliosis exercises, or all at once? And would you recommend continuing to run even if it seems to worsen my lateral pelvic tilt? It’s the only cardio I enjoy, ha.

    Thank you SO much in advance!!!


    • Hi Katie,

      If your postural issues have definitely all stemmed from the over pronation of your feet, I would say this area would be a good place to start. (See post: Exercises for Flat Feet)

      In terms of your running pattern, it sounds like your hips are going into too much hip internal rotation and adduction. This causes the foot to flick out the side on the back leg. If this is the case, you will likely benefit from exercises such as standing fire hydrants with a resistance band, single leg hinge, single leg half squats, single leg balance etc. Keep in mind – just because you have this style of running does not 100 % mean it is causing your hip problems. (but it might be!). Coupling these said exercises with a strong foot base (as per the flat feet blog post linked above) should help out quite a bit!

      In terms of the high hip on the right, it sounds like you tend to load your right side more… which is likely also stressing out the right hip as compared to the left. It is likely that you will need to teach your body to get comfortable with weight bearing on the left side so that it can accept more of your weight. The single leg exercises mentioned above (plus the foot exercises) can help with this. Make sure that your pelvis shifts towards the left side.

      From what I’ve seen – It is more common to see a high right hip with a pelvis rotation to the right. If there is no significant rotation, perhaps best to address the other things I pointed out first.

      Scoliosis can cause uneven shoulders. But keep in mind , everyone has a degree of scoliosis and does not always equate to injury.

      Conclusion: Work on single leg stability in conjunction with foot exercises. (especially on the left side)

      I’d encourage you to keep up with as much running as you can. You may need to reduce intensity or mileage as you work on your exercises. Try to find a nice balance between the two.

      Hope this helps.


  19. Hi Mark, i have a pelvis rotated to the right and also a lateral pelvic tilt with left hip hiking. Im trying to combine the two exercise programs but some exercises contradict themselves. Muscles that im supposed to strengthen to solve the one condition, im supposed to lengthen them in order to solve the other. Any tips? Also my mid and lower thoracic spine seems rotated to the right as well (lower ribs and belly button looking to the right) but Im trying to determine whether solving my pelvic issues fixes this problem. I have abnormal gait, muscles imbalances throughout my whole body, and i’ve been suffering from left scapula and left neck (trap, levator scap, scalene) pain for years, which I think is a result of my body compensating. Left shoulder is also a little higher, internally rotated and retracted.

    • Hey Dimitris,

      It sounds like you might benefit from addressing the rotation in the pelvis first and see its effect on the torso and lateral pelvic tilt.

      Sometimes addressing the rotation can help with the tilt in the pelvis.


  20. Hi Mark,

    Just wanted to thank you for your work! I’ve been doing exercises for a few weeks based on you advice and I feel better already.

    I’m 22, I work as a programmer and I’ve been struggling with right biceps pain, right knee pain and left rotator cuff pain for some time, trying to go to the gym regularly, but facing difficulty.

    I’ve been to 3 orthopaedists, 1 physiotherapist and 1 rheumatologist and none of them told me I have a twisted spine. Of course they told me I have a bit of scoliosis, but they couldn’t figure out why I have those pain problems. All they did was give me supplements and schedule kinesiotherapy sessions to correct my shoulder impingement, things that didn’t help me at all.

    I always thought that something else is wrong. Wearing a shirt felt weird, I knew my body was somehow twisted.

    I was very happy when I found your articles (rotated pelvis and twisted spine) that described exactly the things I feel, so thank you for helping people like me.

  21. Hi Mark,if my left posterior superior iliac spine is more backwards and prominent than the right one is this left pelvis rotation?

    • Hey John,

      If the left side of the pelvis is more posterior (as compared to the right side) relative to your feet, then this would be a left pelvis rotation.


  22. Hi Mark,i understood that when the pelvis is rotated to one of the hip internally rotates and the leg gets more supinated and the other pronated respectively but i feel the opposite ,i feel like my pelvis is rotated to the right ,it feels shorter on the right and the leg is more pronated on the right and supinated on the left, what could this mean? What exercises should i do? Thanks in advance.

    • Hi Mike,

      What you have described is perfectly possible.

      In this scenario – you will still likely benefit from performing the exercises as mentioned on this blog post for the pelvis.

      As for the feet, is it possible that you are standing more so on your left side more? As in – your pelvis may be shifted more towards the left?


      • When i am standing I feel like my left leg is longer and yes you were right and i misconfused ,my pelvis is rotated to the left because my asis on the right is lower and more forward (although i am a bit confused when i look at those asis bones) than the other one on the left but I also have uneven ribs ,the ribs on the left are forward and on the right are backwards,i think this is it,left pelvis rotation? Thank you again, I am struggling a lot with my problem for 2 years,I hope you can help me Mark, I appreciate your work!

      • Hey Mike,

        Sounds like you have a higher left hip. Have you seen this post: Lateral Pelvic Tilt. That blog post has exercises that might help!

        A higher ASIS on the left might be related to the higher hip on the left.

        If your right side of the pelvis is more forwards, this suggests a left pelvis rotation. Although this can be skewed depending on what your lower limb is doing.


  23. Hello Mark. I have uneven hips, scoliosis mainly in my lower spine. My whole pelvis seems to be too far to the right. I walk with duck feet and my interior rotators seem to be much worse on the right. I have been seeing a physical therapist to determine in just which position my hips are twisted. In her exam she saw that my right hip seems higher on the right when I am standing but in a supine position my left hip is higher. She measured my legs and there is no leg length difference. Do you have any idea what may be the cause?

    • Hi Shirley,

      When you are standing, you are using your muscles to hold your body in a particular position. When you are lying down, your body is passively assuming a position.

      (keep in mind – the position of the body in standing and the lying down position may not always be consistent.)

      Assuming that your body always has a high right hip in standing and a high left hip in supine, I would focus on the position that you experience your symptoms. For example – if you mainly have issues when you are up right and not so much whilst sleeping, I’d focus more on the standing posture.


  24. Hi Mark, Thanks SO much for what you do! After finding your site, I truly once again have HOPE!

    My question concerns “where to start”. Ten years ago, I fell from a roof and broke both heels — the left was set incorrectly, & I limped on it, causing several issues. Two years later, I had corrective surgery, and I am still working on better range of motion (which is much better!).

    After the fall, I graduallydeveloped a “very twisted pelvis” — rotated to the Right & with a lateral tilt, elevating the Right. I have scoliosis. My feet are still a bit “Duck-like”.

    And my most life-changing issue that no-one can diagnose, is why I have difficulty reaching forward and walking erect without extreme effort. The only exception is when both my psoas & diaphragm have been “released/relaxed”. Then I have several minutes of “stress-free walking”.

    I’ve been told my walking issue is due to weakness, & I’ve spent a year with a PT, getting stronger. It is true that I’m initially able to walk more easily directly after exercising, but it doesn’t last. My gut tells me my walking issues have to do with a very “tight diaphragm & psoas”. But after release, none of my muscles seem to “stay released”.

    I know my feet are really important, but I have started with your “Rotated Pelvis” exercises because I didn’t know where to begin. Which exercises do you advise I begin with — & are there any areas that I can work on simultaneously?

    • Hello Evalynne,

      Firstly- With injuries/surgeries to the ankle, it is very important to reclaim as much ankle mobility as possible as this can significantly influence your walking pattern (which in turn can lead to a twisted pelvis, duck feet posture etc).

      If you are limited in ankle dorsiflexion: check this post.

      It sounds like your body was trying to “move away” from the left ankle (likely due to pain avoidance initially) resulting to the right hip hike and right rotated pelvis.

      If you notice some improvement in your walking after a psoas/diaphragm release, I wonder if you also have a hyper extended lower back? Do you have a noticeable arch in the lumbar spine +/- anterior pelvic tilt? If so – this could be related to your difficulty with leaning forwards and being up right as this posture tends to place more load on the lower back muscles.

      You can start with the exercises mentioned on the blog post. I would do them all for a few weeks (I know that there are a lot, but since I can not assess you individually, it would be hard for me to tell you what exactly you need to focus on). Pay attention to what exact exercises seem to make you feel/walk better and focus on those.


  25. Hi Mark,
    I have an issue which I think is a right rotated pelvis.
    My left foot and quad sit in front of my right foot and quad when looking down.
    I have valgus in my left knee, and pronate on my left foot, and supernate on my right foot.
    My left leg is slightly shorter than my right leg and appears to be rapidly getting worse.
    Front of my right hip and inner thigh is very sore and binding up.
    My clothes always sit twisted on my body and my zip on my pants and belt buckle are never centered with my belly button.
    When I cycled, I cannot distribute power evenly, and my right knee/leg is pointed outward, and my left knee is always hitting the top tube of my bike. My shoulders are pointing forward, but my legs look like i am turning right.
    Any suggestions woul be appreciative, as I have had this issue for over 4 years.

    Thanks Chris

    • Hi Chris,

      Based on what you have told me, it sounds like the pelvis is orientated towards the right side.

      If you have a significant amount of pronation on the left and supination on the right, it might be an idea to address the foot area first and see what happens to the orientation of the pelvis. If you increase your arch on the left and flatten the right, does the bring the pelvis more centered? If so, have a look at these exercises:
      Flat foot (For the left side)
      High arch foot (For the right side)


  26. Hi. I recently started seeing a PT hat diagnosed me with right pelvis tilt. My right knee is bent more than my left. He makes me do the wall 90 90 the same way you do but everything else is the opposite, strengthening my right Hip internal rotators and left external rotators. Do you have any information or articles you can link to back your opposite knowledge to my PT’s?

    • Hey John,

      Is your PT addressing the pelvis TILT or ROTATION? They are addressed with different exercises.

      Generally speaking – If you are strengthening your left hip external rotators and right hip internal rotators, it sounds like the PT is addressing a pelvis that is rotated to the left.

      If you have pelvic tilt (ie. one hip is higher than the other), you might benefit more from these exercises: Lateral Pelvic Tilt.

      Let me know if you have any questions.


  27. Hi Mark,

    Would these exercises help when my right pelvis is rotated forward and my left pelvis is rotated backwards?


  28. Hi Mark,

    I’ve just now made a donation as a way of saying thanks for all that you do. Your knowledge base is awesome, nice work!

    I’ve been living with a left rotated pelvis from a childhood accident involving a high-jump bar (landed firmly on my left ilium, ouch!) As an adult I’ve finally been diagnosed and have been using your Rotated Pelvis Exercises for a year or so, which have decreased the life-long associated headaches by 50%. Hurrah for Mark!

    I’ve taken your advice about checking my standing/sitting/sleeping/holding/walking positions and corrected any positions that exacerbate the left pelvic rotation – very helpful.

    I’m finding however that the rotation keeps returning quite quickly (mostly when sitting for more than 20 mins with a perfect posture). I have noticed that when I sit, my sit bones feel uneven beneath me and throughout the last year, (before chiropractic adjustments, after adjustments, always) when I sit on a hard, level, flat surface such as a sturdy coffee table, and I place a leveller across my thighs, when I look downwards my left thigh sits much lower and flatter than my right thigh (I can see this with my own observations) causing the leveller to show that my right thigh is higher than my left thigh. It’s as though my left thigh pulls left and I could imagine that my left sit bone or ilium has ‘fallen over’ to the left, resulting in a wider looking thigh when in a sit position.

    I also find that my headaches reduce dramatically when I am not sitting in perfect posture. A perfect posture seems to promote headaches. Slouching reduces my headaches dramatically, or moving around such as gardening, walking etc.

    In a standing position, my left glue is also very flat at the top like a ski-slope, however my right glute has a square top. I can’t help but wonder if my left ilium is experiencing some degree of torsion (on top of the obvious rotated pelvis) and all my hard work to keep my pelvis aligned might be further complimented by looking at the sit bones/uneven thighs in sitting position/wacky glutes, as a possible 2nd issue?

    Perhaps if I can continue with the Rotated Pelvis Exercises and add something more to address the other symptoms, I may be able to train my pelvis to stay square to my body and my headaches might be permanently further reduced? What exercises can you recommend?

    For your reference, I’ve been advised that along with the rotated pelvis, I appear to have a right posterior sacrum – sacrum issue (rather than a pelvic issue) because when I lay on my stomach and bring my legs up to 90 degrees, the chiropractor doesn’t see my leg length change so apparently this is a sacrum issue and sacrum adjustments have helped me to feel more squarely aligned…although after some weeks of chiropractic adjustments, I feel like I’m standing/sitting on a slope (uneven base) 24/7 which ends up causing a painful burning in my shoulder trapezius and this becomes much worse as the adjustments continue! We could not work out why!?

    Also, do you know of any colleagues in Melbourne who are dedicated to investigating these issues like yourself, and in your opinion is worth a consultation? I’ve been previously disregarded by a Gonstead Chiropractor who has told me that any pain that I am still feeling is in my imagination so I’m now looking for someone helpful :)

    Hopefully I’ve provided you with enough detail to enable you to assist whilst avoiding the risk of boring you to death, hahaha. Thanks again for your work in this space, I know by reading the many hundreds of comments, that you are making a real difference to the quality of people’s lives.

    Thanks so much,

    • Hi Emma,

      First of all – thank you so much for your donation!

      HEADACHE: Great to hear the headaches have reduced by 50%! That’s awesome. I hope that they continue to diminish with time.
      Headaches can get worse when attempting to maintain a more optimal posture especially when your body is not used to that position. Think about reducing the intensity of your correction and see if that helps. (Ie. Instead of correcting 100% of your posture, try 50% instead). Also – try to keep your body moving as much as you can. It is not advised to maintain the same posture for extended periods at a time.
      Can you tell me exactly where the headaches are?
      Also – Do you also have a Forward Head Posture?

      If your left thigh sits lower in height as compared to your right side, 2 things come into mind.
      1. Are you tilting your pelvis upwards on the right hand side? This would essentially lift the right thigh up. This would usually correspond with placing most of your weight on the left buttock cheek. This is generally due to an over active right Quadratus Lumborum.
      2. Have you had your tibia (lower leg bone) bone checked to see if they are significantly uneven? True pelvis rotation in sitting wouldn’t really affect the the thigh high that significantly. Since you have been to a Chiropractor, I suspect this wouldn’t be the case as they would have mentioned it to you.

      STANDING POSITION: Do you tend to stand more so on one foot? If so, please check to see if you have a Lateral Pelvic Tilt. This could get rise to the uneven glute presentation.

      In regards to the exercises – the exercise mentioned on this blog post are addressing a whole pelvis rotation. If you believe you have a twisted sacrum that might be contributing to your issues, you might have to follow that up with a chiropractor as I don’t have a whole lot of experience with that.

      It sounds like there has been a lot of focus on the pelvis, but what does the rest of your posture look like? (Eg. Uneven shoulders, scoliosis, twisted spine) . These can influence the position of the pelvis as well.

      Looking forward to the reply.


  29. Hi Mark,

    Thank you so much for the information on this post and on this site, it’s been very instructive and helpful for me.
    I wanted to ask you about some symptoms I’ve been dealing with and haven’t been able to get a clear explanation of from the PTs I’ve consulted, in case you might have encountered them before or have any thoughts on them.
    I’ve been in PT to address an anteriorly rotated pelvis (right side) and a lateral pelvic tilt (left side). I’ve noticed that there is a visible “dent” in the skin/muscle/tissue of my right hip, around where the gluteus medius is. There is a similar but less severe dent on the left side, but it’s more posteriorly located. These dents appeared around the same time as my pain issues so I suspect that they’re related and need to be addressed, however they have not improved with treatment (and the pain has improved but is still nontrivial). Have you ever encountered anything like this before, and/or do you have any thoughts about what it could be a sign of, or what I could ask my PT to investigate?
    Also, many of the muscles around my hip/glute region feel inhibited, and any attempt to contract them results in moderate to severe fasciculations (in only the muscles that feel inhibited, and I can stop them easily by disengaging the muscles, so I don’t believe it’s due to low iron/magnesium or other common causes for leg muscle twitching) and a sensation of the bones of the joint moving around. Again, have you encountered anything like this before and/or do you have any thoughts on what it could be?
    Apologies for the long question and totally fine if you have no idea what to make of these symptoms, I’m just at wit’s end and trying to seek out some information wherever I might be able to find it. Thank you!

    • Hi Sabrina,

      Thanks for the question.

      I suspect that if your pelvis is rotating towards the left and shifting towards sideways towards the left.

      This could be due to the glute medius, glute max and TFL being more active. This contraction can cause a little dent which is formed between the TFL/glute max/glute med.

      The next question would be why are these muscles tensing up all of a sudden? You mentioned the dent appeared after some pain issues started. What exactly happened there?


      • Hi Mark,

        Thank you so much for your response!

        The pain worsened gradually, the only thing I can think to attribute it to is a yoga incident in which my hip cracked loudly during a stretch and subsequently started cracking/clunking with increasing frequency and feeling progressively unstable and “loose” for lack of a better way to describe it.

        I’m also hypermobile (7/9 Beighton) and my PT has expressed a suspicion that doing yoga in general may have worsened my hypermobility and contributed to the overall sacroiliac instability I’m experiencing at present.

        Anyways, the pain eventually got bad enough to really interfere with movement and functionality, and around then is when I started to notice the dent. The fasciculations started more recently, after I’d done a couple of rounds of prolotherapy (which did help me quite a bit), and when they happen they kind of feel like they’re trying to “pull” the joint into a better position (again, for lack of a better way to describe it).

        Again, no worries if that all sounds nonsensical and you don’t have any suggestions, just trying to cast around for any possible ideas/explanations. Thanks so much for your time and consideration!

      • I just wanted to update this in case anyone with similar symptoms happens to stumble across this question: I was eventually diagnosed with adult tethered cord syndrome and that was evidently the cause of my fasciculations.

      • Hey Sabrina,

        What kind of treatment did the doctor recommend for a tethered spinal cord?

        Keen to know as I have not come across this before.



  30. Oh my goodness…your article was an “A HA!” moment for me. I have struggled with what I thought was low back pain for years and with my 3rd pregnancy, it was almost unbearable. I have looked and looked for what was going on…thinking it must be something to do with my hips and somehow I got to your website and article. I did your little tests and…WHAT!?!? Sure enough, my right hip sits more forward…and I see it all the way down to the way my foot sticks out. I started doing your exercises and … WHAT?!?! The pain in my back was gone in a day or two. You are amazing! Thank you for this post and sharing your knowledge!

    • Hey there,

      Wow! That is so awesome! Pain from several years disappearing within just 2 days. Amazing.

      Thank you so much for letting me know. I love it when I hear success stories like this.

      All the best!


  31. sir you are a lifesaver! although still young I have chronic back pain and sciatica, lately the pain made me unable to walk, stuck in bed and no posture or exercise would help. Doctor told me I have right pelvis rotation but gave me the wrong exercises which were super painful… searched the net myself and just came across this post – after the first few hip shift exercises I already felt such a great relief, after the whole set there’s a huge difference, pain is finally gone!!!

    Thank you so much :D

    • Hey Grateful Pete,

      It’s so good to hear that you have got some good pain relief in your back pain by doing some of the recommended exercises on this blog post.

      All the best!


  32. Hi Mark – great content!! I wondered if you could help me…. I put the below comments together with the help of my Chiro.
    Recent X-ray show that I have:
    1. APT
    2. Right hip is up and rotated back
    3. Left Mid back is convex
    4. Low mid back is rotated right
    5. Upper mid back is rotated left

    Would I start with the above pelvis routine? Any other suggestions?

    • Hey Steve,

      It really depends on what symptoms you are experiencing. But addressing the pelvis rotation might help address many of your other postural findings.


  33. Hi Mark, i have a right rotated pelvis, but my hips and feet are opposite as to what you shown. My left hip is internally rotated and my right is externally rotated. My left foot is pronated and my right is supinated. I suspect my left leg/foot is internally rotated because the left side of my pelvis is APT, and my left hips clicks with externally movements. How should I go about fixing realigning my pelvis?

    • Hi Jacob,

      Is it possible that your pelvis is sitting more towards the right leg?

      This can cause the left knee to collapse inwards relative to the left foot. This can give the illusion of being in internal rotation.


      • I’m not too sure what you mean by that. I do know that my left hip/pelvis tends to block my left side of my abdomen, when hinging at the hips or doing sit-ups. But I’m almost positive my pelvis is rotated to the right bc whenever I run or walk I always haves to readjust my pants to the left.
        Any advice would be appreciated

      • Hi Jacob,

        Another way of thinking about it is: Does your pelvis located directly between your feet? Or is it closer towards one side?


      • I’m not 100% sure but I think it might be the case where my pelvis is sitting more to the right leg, what can I do to tell, and how should I go about aligning my pelvis?

      • If your pelvis sits more towards the right and also rotated to the right, you would still want to perform the exercises the rotate your pelvis towards the left in conjunction to shifting your weight equally between your feet.

        You may also have a higher hip on the right side. If so, check out this post.


      • Hey Jacob,

        L AIC pattern is consistent with standing more on the right leg, pelvis rotated to the right and a higher right hip.


      • Hi Mark, like Jacob, my pelvis is rotated to the right, I have a pronated left foot and a supinated right foot. I found this consistent with the left aic pattern, but I don’t have the right bc pattern. My whole body is rotated maybe 20-30 degrees to the right. I noticed when I do push ups my hands follow the pattern of my feet, left hand higher and slightly IR and my right hand ER. You stressed to align your feet and pelvis when standing. When I do this, I get the right bc pattern. My right shoulder starts to round, but my pelvis starts to rotated to the left. What should I do?

      • Hey John,

        If you find the correcting your foot alignment bring your pelvis into a more neutral position, you might need to initially focus your attention to your feet. (Just make sure that you do not over correct as this may cause your pelvis to rotated too far to the left.)

        If your feet and pelvis are essentially centered but the rest of the torso rotates to the left (and right shoulder coming forwards), then I would say that at a certain level of your torso will need to be rotated towards the right. You can find some exercises here to help unravel the twisted spine.


  34. Hi,

    I have the right rotated pelvis as described in your post, but I also have a problem with my left leg.
    When I walk or even stand left leg feels like it’s tensing up more than the right. Sometimes I have to stop walking to release tension. Also left leg feels less stable than right when doing single leg squats for example.
    Are these 2 issues connected?

  35. Hey mark, i asked you questions on other posts like lateral pelvic tilt,flat feet,knee valgus and i found myself here and it looks like the root cause or the base for my issue, the thing is i didnt understand exactly how to determine which side im rotated to so i can train the right muscles, i know i have right flat foot foot and knee valgus on my right leg which i dont have on my left leg, i tried the tests to determine which side and i think it is to the left but i dont know, is the flat foot and knee valgus on my right leg only and my “healthy” left leg are giving enough to determine which side im rotated to??? Im want to apologize for asking a lot of questions on your posts and taking room for other people, i just cant seem to fix my issue because it is complicated for me to understand.

    • Hi Daniel,

      Great to hear that you figured out that your rotated pelvis might be the root cause of all your postural deviations.

      It’s not really possible to determine which way your pelvis is rotated to by just going by the side of your knee valgus and flat feet as the pelvis can rotate towards or away to this side.

      If you place your hands on your ASIS bone on the pelvis, can you tell if one is more forwards?


  36. Hi Mark

    I originally commented on the Anterior Pelvic Tilt blog and you brought me here. I certainly do have a degree of spinal and pelvic rotation.

    However, I still have concerns for the overall muscle balance of my body. I do not feel as if I am adequately addressing the muscle imbalance of my core, despite doing all the exercises listed above and on other posts. My glutes are becoming more equal, but the same cant be said for my abdomen. My right abdomen is much weaker, and I am looking for unilateral exercises which may aid my condition. I have anxiety with equal activation whilst doing ordinary leg raises etc.

    I believe this imbalance may affect my walking posture.

    what would be your suggestions?

    Single sided planks are unclear to me; Is the side that is being activated most the one facing towards the ground?

    • Hi Timothy,

      Assuming that you are already addressing the rotation in the pelvis or torso, I would then recommend checking to see if there is any lateral pelvic tilt or side bending on of the spine.

      If there are nil significant findings there, I would then go after the unilateral exercises.

      When you say you right abdominal region is weaker, which specific movement are you referring to? Is it just the leg raises? If so, you’ll just need to so single raises with the right side for now. Keep in mind – it could also be a weak hip flexor on that side.

      With the side planks, the side that is closer to the ground is that side that is being worked out.


  37. Hi Mark,
    I’m dealing with the same thing as in all your photos. I previously had an anterior rotated left ilium which made me left leg longer. I managed this for years at home with a simple stretch… Just so I understand, is this kind of pelvic rotation stemming from anterior or posterior rotations of the ilia? I’m trying to figure out of this is my old issue or a new one. Sadly I still am quite twisted after a few days of these great stretches! No scoliosis.

    Thanks for the article though, I hadn’t previously found anything online about my kind of rotation, only ones where one hip is higher than the other (upslip or down slip).


    • Hi Hannah,

      This blog post is addressing the whole pelvis twisting towards one side.

      As part of the pelvis rotation, there will likely be intra pelvic torsion (anterior rotated left ilium) occurring at the same time.

      If your pelvis is neutral, but you tend to only have the left ilium anteriorly rotated, you can try activating the left glutes (hip extension) from a fully flexed position for 5 seconds x 5 reps to see if that helps.


  38. Hi Mark
    My left pelvis is higher than the right side and rotated forward toward to the right, my left foot points outward. I have left SI joint pain on and off, right shoulder is lower than the left side and pointed forward. I’m in pain mostly everyday. Please help. Thanks a lot

    • Hey Andy,

      Sounds like addressing the rotated pelvis is a good place to start off with.

      You might find it also helps to level out your shoulders as well. If not, you might consider checking to see if you have Scoliosis as this can lead to uneven shoulders as well.


  39. really sorry to come and write this here but it was the only way for me to have your help.Hello my name is Patrick I am 21 years old I am in Africa more precisely in Ivory Coast. I did weight training without equipment and I was not symmetrical so I had an imbalance in my posture because I lean to the right when I walk and the most serious I have had is the right leg being shorter than the left leg which I have not done before. I did some research and I know that I have an imbalance in my pelvis, I cannot see a physiotherapist or an osteopath because I really do not have the means and they are rare in my country, in my research I came across your blog which shows how to rebalance the crooked pelvis. I really need your help. here are more details about me: I have the right leg shorter than the left and even when I try to put a second tongue in my right shoes I feel like I shorten my right leg, when I walk and put my right leg in front of my upper body leaning forward, when I lift a heavy object with my left arm it tires me especially my right side where all the weight of my body rests.

    • Hey Patrick,

      If you feel you have issues with a shorter leg, please feel free to have a look at this blog post: Lateral Pelvic Tilt. See if that applies to your situation.

      If your pelvis is “off”, it can have a flow on effect to the rest of your body leading to the issues you have mentioned. I would also encourage you to have a look if you have Scoliosis.


  40. Hi mark

    My right hip is more forward but my left hip is higher and it´s in internal rotation and my right leg is shorter than left can this fix my problem?

  41. Hi Mark
    So based off what I read from your post, I believe I have right rotated pelvis. However, in the photo you have where you talk the foot position, my feet seem to be the opposite. My left foot rotates inwards and right rotates outwards.
    When I run, I seem to feel more activation on my left calve and right hamstring, resulting in a bigger left calve and right hamstring. When I do abdominal work, I can only feel my right side working. Sorry for the long post, but you mentioned that we should be consciously trying to be aware of our hip, knee, feet alignment. I have been doing so for the past few months and it’s leaving me with chronic tightness in my calves and quads. I subconsciously align my body when I sit or stand but it still feels so unnatural and my legs immediately get tight. Any advice would helpful, thank you!

    • Hey Ian,

      It is possible to have deviations in foot position with a rotated pelvis to the right. It really depends on how the body is compensating.

      If keeping your lower limb alignment creates more issues, it is likely something else in the body needs to be addressed as well.

      A good place to start is the foot or the pelvis/hip region. Since you mentioned the rotated pelvis, perhaps starting here might be a good idea. As the position of the pelvis will affect the hips, it will also impact the alignment of the lower limb.

      If this creates more issues, then switch to addressing the feet and assess its impact on your ability to keep your legs aligned.


  42. I have a somewhat on topic question.

    I noticed that you are certified in dry needling. I’m not sure what courses they offer in Australia but I’m pretty sure the science is the same.

    If a patient has left anterior gluteus minimus trigger points they will have a pain referral both locally at the muscle and down the side of the leg.

    If the patient is trying to do a right side lying left adductor pull back with left internal rotation via the anterior fibres of glute min, wouldn’t the patient only make their pain worse from the constant nociception from the trigger points ?

    Also you are a certified dry needler. Do you treat myofascial pain syndrome in your clinic ?

    These exercise techniques are great but if the patient is in pain it will not make their condition worse, you agree?

    • Hey Johnathan,

      If you are trying to engage the anterior glutes which already have points of increased tone, it can definitely create more tension within the muscle.

      If this is the case, the anterior glutes would benefit from a release and/or needling technique beforehand.

      Once the tone has settled, you can then follow up with the exercise at perhaps at 10% intensity and gradually progress it to a level where the muscle can comfortable tolerate.

      I’m qualified in needling but I do not use it very often.

      In terms of myofascial pain syndrome – I find that it is often related to an imbalance in posture and movement. So ultimately – by addressing that, should help with the fascial slings.

      If there is acute inflammation – this will need to be sorted out first prior to performing the exercises otherwise any additional input to the body can irritate the system.

      Hope this answers your questions.


  43. Hi Mark,

    Is a rotated pelvis the same as a pelvic torsion? I have a pelvic torsion (right side forward, left side backward). Will your exercises also help? If yes, should I do them for a right or left rotated pelvis? (I don’t want to go to chiro, I hate adjustments and strongly believe that my torsion is from muscular imbalances and I can get rid of that with exercise not manipulation).

    • Hi Isabelle,

      Pelvic torsion is generally referred to the iliums moving relative to the sacral bone. This means that there is movement occurring at the SIJ and pubic symphysis.

      Pelvis rotation is referring to the entire pelvis twisting towards one side as one unit.

      Pelvis torsion should occur with pelvis rotation.

      Generally speaking – if your right side is forwards and left back is backwards, this is consistent with a left rotated pelvis. The exercises mentioned are not specifically for pelvic torsion, but they can help.


  44. Hey Mark,

    I have a twisted pelvis to the left but it doesn’t really seem like my left leg is the problem. my right hip is definitely externally rotated tho. should i only focus on internal rotation exercises on the right hip? i think my left hip is straight.
    Thanks mark

  45. Hi Mark,

    I have a right rotated pelvis with a longer functional right leg. I also have bowed legs and supinate — my left side is more severe. Based on what you’ve conveyed here, I feel like I should be doing the activities for the “left” leg on both sides, but fewer repetitions for my right leg. AKA, increasing internal rotation for both sides. Does that sound right?

    I have been working extensively on strengthening my TVA and stretching my hip flexors, which has seemed to ease a bit of tension.

    In severe pelvic pain, please help!

  46. Hi Mark,

    How many times a week should I do these exercises? And also the exercises for scoliosis?

    Аnd can you please write to each post how often to perform different sets of exercises?
    It will be very convenient! Thank you!

  47. If one has a right rotated pelvis. ( Right hemi pelvis going backwards and left hemi going forward.

    When doing a forward lunge, is there any way to increase it’s intensity. Such as putting a block under the left foot. Reaching with a left arm ? Tilting the body backwards? Rotating the thoracic to the right ? Obliques ?

    • Hi Johnathan,

      I assume you are referring to the lunge stretch for the hip?

      To increase intensity: you can posterior tilt the pelvis, push hips to the side and reach over to right with left hand, drive hips forwards etc


  48. Hi Mark,
    I have a combination of right side un even hips and a slight right side rotation.
    Should I do all the exercises for un even hips and rotated hips?
    Thanks Karen

    • Hey Karen,

      I would focus on addressing one at a time. In some people – fixing one thing can lead to the other improving as well!

      In terms of which one to start with, that really depends on what issues you are having. But generally speaking – I would address rotation first.


  49. As a chiropractor, I find most of this confusing and counterintuitive. Is your work referring to a rotated hemipelvis? I so, I think internally/externally rotated pelvis makes more sense the right vs. left

    • Hi Tom,

      I use it in a sense of the whole pelvis as one unit being rotated relative to the hip joints.

      It is not specifically referring to the intrapelvic torsion.


      • Hi, Mark…I have a rt pelvis hike…and I have what appears to be a left rotated pelvis…I have been trying to address this lt pelvic rotation for quite some time by way of the hips and have tried at the core which has not been successful…in fact I often want to undo any exercise I have done trying to fix it…I have better luck using the lateral tilt exercises, but this is not enough to get out of the transverse rotated position…I notice you state the pelvis can still be rotated rt in relation to hips even if it appears to the left (assuming lower limbs are symmetrical)…can you please explain what you mean by symmetrical limbs and how the pelvis can appear lt in relationship to a rt hip internally rotated..wouldnt they just both be equal with neither being out in front of the other?…I’m confused about that…I feel my rt lower limb is entirely internally rotated and the left is externally rotated… and I have lt laterally tilted pelvis and maybe even a APT… and transverse rotation… I can feel myself turning obliquely with something as simple as walking… when I am swinging my rt leg forward with walking it is swinging up/forward/to my left side…does me no good to fix a left pelvic rotation for a pelvis that may as you mentioned be rotated rt…can you please elaborate on how one understands what you are saying and how to tell for sure what they have? Thank You. Crystal

      • Hi Crystal,

        The tests to determine if you have a pelvis rotation as mentioned in this blog post are very general and can sometimes be misleading.

        It may appear that you have a left rotated pelvis, but the pelvis may actually be rotated to the right RELATIVE to your hip joints.

        For example – if your left foot has a high arch and your right foot is more flattened, this can ORIENTATE your pelvis towards the left, however, the pelvis could actually be rotating towards the right in this left pelvis rotation orientation. If you use the tests that I mentioned in the blog post, this would give you the false reading of a left rotated pelvis. If your body starts to feel worse after performing the exercises, it might be because you have addressed the incorrect pelvis rotation direction. If you have what I have explained, you will likely need to address the feet and see its effects on the pelvis. Sometimes addressing the feet first may actually unwind the pelvis rotation! If your pelvis rotation remains after correcting your foot position, you’ll likely need to do the pelvis rotation exercises next.

        I hope this makes sense! It’s a bit confusing!


  50. Hi Mark,

    I think I have a left rotated pelvis (my right leg is in front of left one, my belly button looks to the left). However I went to a physio that is trained in Postural Restoration/Myokinematic Restoration. She said that a true left rotated pelvis doesn`t exist and it is always rotated to the right. She also says, the reason for this is the right diaphragm being stronger and bigger than the left one and so the rib cage and the pelvis are rotated to that side. When I do targeted exercises at the gym, I feel my right hamstrings being weaker than my left ones and my left glutes being weaker than my right ones. Also I have problems to internally rotate my left leg and my right rectus femoris and glute max are extremely tight. In my opinion that matches your description of a left rotated pelvis, so I am a little confused. Does a left rotated pelvis really not exist? Are there other tests I could do (physio didn`t do any tests). Kind regards, Isa

    • Hi Isa,

      If you follow PRI principles, pelvis rotation to the left does not really exist unless your organs have switched sides. Sometimes your pelvis could be in a right rotated pelvis relative to the hips, but present as the right side being more forwards. This is usually due to some sort of knee collapse/foot pronation on the right side.

      I believe left pelvis rotation can and does exist. You can try the PRI exercises for awhile and see how you respond. If you don’t seem be improving, you can try doing the exercises for a left rotated pelvis and see if you feel any better.


  51. Hello Mark,

    Is it normal to have posteriorly tilted on one side and anteriorly tilted on the other side in a rotated pelvis?

    The external rotation on my right leg doesn’t seems to neutralize unless I do piriform is stretch all the time.

    From my experience (I tried various things) I get the most optimum results (not perfect yet but there is progress) from this rotation exercises but I would like to know if I should include ppt exercises to my right side and apt exercises to left side while doing these rotation or could this exercises help uneven ppt-apt between 2 glutes?

    One last thing I really would like to contact with you. Is this possible?

    Many thanks for your support and contribution.

      • Hello Mark,

        I couldn’t decide whether I have apt or ppt on a side but I do feel these exercises seems helping me a lot. When switching to another exercise all the problems come back. The most improvement I feel after doing these exercises I on my upper and lower back on the right side. Normally I can not sit or stand for a long time without my upper + lower back hurting (muscle spasms) but after doing couple of sessions with these exercises I drove my car for 7 hours without any pain on the right side upper back lower back. This feels good.

        I don’t understand why I lost mobility on my right side whereas why I do have more than normal mobility on left side. This is applicable from ankle to head (ankle, knee, hip, back etc.). Is there any logical answer for this?

      • Hey Mert,

        Sounds like you are on the right track with the exercises.

        Your body moving relative to how you habitually position your body throughout the day.

        This is usually related to how you sit. It can also be related to habitual muscle pattern use in sports.


  52. Hi mark i have a lot of questions to throw at you are your ready lol ?

    1-Will It be beneficial to see an osteopath for a rotated pelvis and can i depend on the results i get from an osteopath

    2-I have mostly the same pattern that you discussed on this post i also have hamstrings and quad imbalance right weak ham left weak quad

    3-will training the quad and hamstring in a traditional way like doing leg extensions and ham curls help because honestly most of the exercises PT’s show are complicated to me and will doing them only the weaker side and avoiding the strong side be helping

    4-will ignoring this condition cause permanent damage to the spine and hips if left untreated

    I know im throwing alot at once im trying to not keep asking the same questions i will deeply appreciate any response from you ive dealing with this issue for 2 years now thanks

    • Hi Khalid,

      1. Yes – osteopaths will be able to help you.

      2. Yes – the hamstrings and quadriceps will be involved with the rotated pelvis.

      3. They will help activate the muscles, but it is best to activate them in a way that encourages the pelvis in a more neutral position. For example: Sitting leg extensions for the quadriceps will not likely significantly help correct the pelvis position.

      4. This is definitely possible! (.. but also at the same time, it’s not guaranteed)


      • Thank you for all your useful posts it really explain everything clearly and sufficiently.
        I have a question
        I have a rotated pelvis to the right, also a twisted torso and i also slouch forward leaning on my right side so have very bad abdominal pain on the right side as well as back pain in the same area.
        Will addressing pelvic and thoracic rotation be enough to also fix the one side bending and get the weight of these tight right abdominal muscles.
        Thank you

  53. Hi Mark,
    I’ve got tight and short quadriceps, adductors and Hamstrings only on my right side. I performed Thomas Test, figure 4 Test and leg raise Test to confirm that those muscles are really short not only feel like that. I’ve had no injury, symptoms started slightly one day and got worse over time. Stretching doesnt help at all, I do strength exercises every day and can easily do Weighted Single leg tasks like SL squat, bulgarian SQ and so on. So I am not sure whether it is a strength Problem or not. I know that my LEFT glutes are slightly weaker and that I tend to sway back at upper lumbar spine but according to your test I have normal/very mild anterior pelvic tilt. May that be a rotational problem?

    Thank you in advance!

    • Hi Cyril,

      If symptoms only started 1 day ago, I would think something must have happened. Did you start any new exercises or activities?

      If you have 1 sided issues, pelvis rotation could definitely be a factor. But it’s hard to say without the full history leading up to the issue.


  54. Hey
    I have a right rotated pelvis. It means my belly button is pointing towards right.
    So should I do all of these excercises as shown. Or do I need to change them.
    Like rn I’m doing strengthening excercises for left hip and releasing excercises for right hip. Is is the right way . Or do I have to do all of them for a right rotated pelvis .

    Please help……

  55. Would these exercises help if we have one foot with a fallen arch? What if this rotation led to fallen arch? Any suggestions regarding to fix fallen arch exercises to add these rotation movements?

  56. Hello Again,

    I write a lot sorry for this :-). I would like to give some feedbacks.

    First of all the exercises (left rotated pelvis for me) seems working for me (although i still feel i am missing stg.). Especially working left glute medius seems to balance things out. I always think i could have weakness in my right gluteus medius but now i am realizing that left hip could be lacking. I had an ACL surgery on right side but when i stand on one leg left leg stabilization seems worse than right leg also left leg knee feels too much mobile compared to right (acl side). When i begin the exercises esp. left external rotation exercises, i begin feeling my left knee less mobile (or more controlled). This feels good.

    I know i may have swayback on my right side but the thing is having swayback one side is difficult to proceed with swayback exercises since it effects only unilaterally. Also from my experience this rotation makes it impossible to work muscles evenly. For example on the right side (externally rotated side) i have very well defined lateral muscles from ankle to head whereas on the left side inner muscles are much prominent. When there is a rotation i do not think working on such dysfunctions like swayback or anterior pelvis tilt (since those may effect only one leg). So can we say fixing the rotated pelvis is priority in these kind of instances?

    • Hi Mert,

      I generally go after asymmetrical postures first such as Pelvis rotation. But it also really depends on what symptoms/issues you are experiencing.

      If you tend to have asymmetrical symptoms, address the rotation in the pelvis first.


      • That makes sense!

        I also suspects quads + hamstrings strength asymmetries also play a role in rotation maybe?

        I definitely have weaker hamstring on the right side and weaker quad on the left side (compared to their antagonists). Especially the hip lift feels great and feel left quad activating while right hamstring activating (although it feels a little subtle compared to left quad activation).

        Could this be a contributing factor?

  57. Hello Mark,

    I passed all the test and i have “left rotated pelvis” :-). This is like 3-4 years and i have difficulties in walking even standing.

    I have 2 questions if you could share your thought about these.

    1) I had ACL surgery (hamstring graft) on right knee (where leg is externally rotated) and there is a clear imbalance between quads and hamstring quad is dominant. Hamstring is very weak. Could this be a cause of this rotation or rotation leads this (of course besides surgery) and on the left side? The story is totally opposite (hamstring stronger)in the left leg (internall rotated).

    2) ı also have Psoas imbalance between sides where right side is significantly weaker than left. I read some post regarding psoas imbalance leading to uneven or rotated pelvis. Could this be a cause of pelvis rotation or again pelvis rotation is the cause of weakened right psoas (externally rotated one)?

    Bonus question:) How can i understand whether there is a true tightness or tension related with weakness(e.g adductors)?

    Thank you so much

    • Hi Mert.

      Thanks for your questions.

      1. Surgery to your right knee can definitely cause your pelvis to rotate. It’s common to see more strength (and reliance) on the unaffected side which in turn could bias the pelvis towards that side.

      2. Asymmetries in strength of the psoas can also be related to the rotated pelvis. It is also possible that asymmetrical weakness can lead to a rotation in pelvis. Either way, I would encourage you to strengthen the psoas in a more neutral pelvis position.


      • Yes me too thank you!

        Especially 90/90 hip lift feels great right after doing. My weak left hamstring and weak right quad working.

      • Hi Mark,

        After doing these exercises my pelvis returns to neutral. So it works but the thing is my right leg (ACL side) is straighter than left side (can not maintain a little bend) while standing or walking left side stays in bend / flexed position. What could be leading this how can I maintain a flexed knee position?

      • Hey Mark is it normal to have posterior pelvic tilt on the right side (in left rotated pelvis)?

  58. Hey Mark,

    I have more than one issue happening and it seems like a lot of the issues you address on your site can be interrelated. It is very overwhelming and I’m just not sure how to proceed.

    I have some lateral pelvic tilt on the right along with a rotated pelvis to the right. And because of that I have some twisting in the spine or scoliosis. I have rounded shoulders and even some hunchback. I have hyperlordosis or possibly anterior pelvic tilt but then if I have rounded shoulders does that mean I have swayback posture too? I also get a snapping sound in my hip when laying on my back and bringing my right knee to my stomach and then setting it down. It doesn’t hurt. It’s all so confusing Mark. How would I start?

    I just left you a donation and would appreciate if we could have a one on one chat to see how I can address my situation.

    • Hey Kenny,

      It can certainly be overwhelming. Let’s see if I can help!

      “I have hyperlordosis or possibly anterior pelvic tilt but then if I have rounded shoulders does that mean I have swayback posture too?”

      I tend to use the term sway back posture as where the pelvis is shifted forwards relative to the feet causing the torso to sway backwards. Keep in mind, some people also use the term “sway back” as referring to the hyperlordosis. (confusing, I know)

      Snapping in the hip is generally due to a tendon flicking over a bony prominence in the pelvis. (See post: Snapping hip syndrome)

      As you have multiple areas that could be addressed (which is very common), I usually suggest just focusing on ONE area to begin with. This is to avoid getting overwhelmed.

      In terms of where to start – this really depends what kind of issues you are trying to address.

      Thanks for the donation! I rarely get donations so it really means a lot when someone kindly gives. Feel free to message me on my facebook page and I’ll see what I can help you out with.


      • Hi Mark,

        I went to your Facebook page as you’ve indicated in your reply to me and I’m not sure what is the best way to message you on there. I sent you a direct message through Facebook messenger but I got an automatic reply. So please let me know how I can get in contact with you.


  59. Hi mark. I am a real mess. All started 8? Months ago after I lifted something clearly the wrong way. I feel so twisted. Right side of my body hardly works now. My pelvis is all over the place. But I can’t figure it out. Some have said I am posterior on on side but I don’t think that’s a constant. This picture of the excercise you have have on this page lying with left leg rotated out then rotating the right leg in is how I am constantly. Any ideas where to start? I don’t match all the pictures lol I am so uneven . But really tight adductor on my right side . Look foramward to hearing from you.

    • Hi Samantha,

      True tightness in the inner hip might suggest a pelvis rotated to the right. Or if you sense “tension” in the right inner hip might actually be a pelvis rotation to the left. (It really needs to be specifically assessed)

      Is your spine twisted as well? (see post: Twisted spine) Asymmetrical postures can cause an imbalance between the left and right side of the body.


  60. Hi mark.

    How can I use some at home orthopedics to increase the supination on the forward rotated side and increase the pronation on the side the posterior rotated side.

    I’m trying to use kinesio tape and a paper towel. I’m placing the paper towel with the kinesio tape for pronation ok the inside of the foot.

    For supination im putting the paper towel and kinesio tape on the outside of the foot and outside heel ? Does this make sense ?

  61. Mark,

    I have been keeping up with these exercises for a year now, yet when I look in the mirror it’s all the same. I see all these comments from people, there are so many it’s insane. But I have to ask the most blunt question, have you actually had success in fixing a rotated pelvis on a patient permanently? Or does this issue really never resolve?

    • Hi Brandon,

      Yep, there is are over 1000 comments on this one blog post!

      To answer your question: Yes – people can fix their rotated pelvis permanently. If you have tried for 1 year and still have not seen any changes, I would say that you might need to address another area that is causing your pelvis to rotate. (Eg. Foot and spine would be the go-to regions.)


  62. Hi mark
    I need your help.

    So my right side is more forward than my left and it feels like it´s anteriorly tilted and also when i bow and take picture from back it looks like my left it´s more upwards and my right is lower and my spine looks like it´s a bit twisted. And last question. Is i a rotated pelvis and aic pattern the same thing?

    Many thanks


    • Hi Emre,

      Sounds like your pelvis is rotated towards the left. The Left AIC pattern would be a pelvis rotation to the right through PRI principles.

      If your left side is higher in the bent over position (and if it’s directly related to the pelvis position), it could be due to the left hip already being in internal rotation. As you bend forwards, your left hip joint might be running out of space which forces the right side to move more.


      • Thanks for the reply mark

        I also think so because normally my spine is not curved or twisted it only happens when i´m on a bent over position.
        And what should i do for the internal rotation of the left hip.


      • Hi Emre,

        You can try addressing the rotation of the pelvis first. This should take the left hip out of internal rotation.


  63. Hi Mark

    I am told by chiro that my pelvis is rotated backwards from right side and spine is also twisted to right, i had so much tightness on right side..
    Now he has released below muscles on both sides

    Rectus femoris
    Glutes max
    Could u suggest me what other muscles should i ask him to release before aligning pelvis..

    When i exhale i feelso much tightness in front of right thigh to pubic bone, dont know whuch muscles are these.
    Thanks for reading

    • Hello Varsha,

      Sounds like you have a pelvis that is rotated to the right.

      You can target the muscles under the stretch and release section in this blog post to help align with pelvis.


  64. Hi Marc.
    I really need your help.

    My pelvis is rotated to the right and i am doing your exercises for 2 month now.

    One problem persists, when i walk, my left hip flaps backwards and outwards once i put weight on my left leg.

    This leads to an instable movement while walking.

    I can feel the extra hip movement
    at the point used in the asis Method while walking.

    Which exercises can stabilize my left hip, so that i am no longer walking like a drunken irishman?

    Many thanks,

  65. Hi Mark,

    I have a rotated pelvis to the right and also my torso is rotated. Ive been trying to correct this with daily exercises for ages ( longer than a year) and honestly dont feel like im getting anywhere. My main problem latley is my inside of my right knee constantly feels tight and painful and also the outside my foot near my ankle is very tight too. Have you any suggestions of a stretch i can do to help this please. Thanks Claire

      • Hi Mark,

        Thanks for getting back to me. Id say my left foot feels like its falling inwards when walking and the right foot feel like it falling to the outside. Is this caused by the rotated pelvis or is this causing the rotated pelvis? I do walk with fitted insoles that support my arch (been wearing these for over a year, twisted pelvis was before this) . Would you suggest i just keep going with the twisted pelvic exercises in hope that itwould fix it eventually. Or do i need to tackle my feet? And how of so? Thanks so much for your help Claire

      • Hi Claire,

        If you feel that you have addressed the pelvis rotation as much as you can, the next area I would address is the feet.

        If one foot is pronated/supinated, this can lead to a rotation in the pelvis.


  66. Hi Mark,

    Thanks for the page. I have been dealing with left hip pain for over a year. Been going to physio but nothing helps.

    I am pretty sure I have a right rotated hips. My waist line is even but my left greater trochanter protrudes significantly lower than my right one.

    When I do a staggered deadlift (Left leg forward), I can feel the tightness of the back my left thigh, while pain in the left hip. Do you have any idea what is going on?

    Any response would be very appreciated.


  67. I am confused. For many years I thought I had right external hip rotation and left internal rotation. This is because of what I felt in my asis “bones”. However, after going to a PT who does PRI and this article, I am now thinking that my hips are not only twisted to the right but shifted to the right and that is somehow causing the appearance of right external rotation and left internal rotation. I suppose it’s my body trying to walk straight forward – instead of in circles. My right leg definitely bows more inward, but the toe wants to point outward and the left leg does the opposite (more outwardly inclined with the toes going more inward). however with all of that said, the structures that are “tight” mentioned above are def. “tight” on me. I just want to get better – it’s been years – and I now have some nerve issues as a result.

  68. In a right roated pelvis (right side is posterior and the left is anterior) what happens to the ankles and gastrocnemius on each side. Which can plantar flex and which can’t ? Which side of each calf muscle is tight ?

    • Hi Johnathan,

      With the pelvis rotating towards the right, the right ankle will be in more of a RELATIVE plantarflexed position as compared to the left ankle which will be in more relative ankle dorsiflexed position.

      In this case (and not looking at any other influencing factors), the right calf muscle would likely be relatively tighter than the left.


  69. Hi Mark, I recently noticed that my right ASIS was a bit off position and was protruding out more than my left one last week . Your instructions were really clear and according to that I had a left pelvis rotation.
    1) But when I tried to do the Pelvis Reset Exercise involving the knees to squeeze the ball, I get sharp pain around the ASIS. Is this Normal?
    2) I read from your other page that the torso twisted towards the right side MAY be the cause of a rotated pelvis, So Considering I’ve checked that my spine is straight , would my flared ribs on the right side and uneven hips get fixed if I fix the rotated pelvis?
    I’ve had these doubts for about a week , It’d be really helpful if you’d clarify it to me.
    Thanks a lot.

    • Hi John,

      1) Pain is not normal, but it may suggest that you may have an issue in that said area. Muscles that attach to the ASIS are your long hip flexors.

      2) It is possible that addressing the rotation of the pelvis will help improve the other areas. I usually find left pelvis rotation goes together with a right rib flare.


  70. Mark, in the comments here you write that when you turn the pelvis to the right, the left leg will have valgus and internal rotation.
    Why then do we strengthen the adductors in the left leg? Hmm ?!

    And tell me, if when walking my pants twist to the left (the button and the fly of the pants are to the left of the navel), but I feel that the pelvis is turned to the right. Is this a correct observation, or what do you think is the matter?

    Thank you.

    • Hi Victor,

      A pelvis that is rotated to the right will generally have the left hip in External rotation. However – if there is a prominent right pelvis rotation, this pulls the left knee to the right as it follows the pelvis. This would give a inward knee appearance relative to the feet.

      It’s possible that the pants get pulled to the left if your pelvis is rotating right. This would normally occur as your right leg is forward and left leg back.


  71. Hello sir…
    i think i am having a slight tilt in my pelvis which is tilted towards the right side and i am doing some exercises. when i do some of the exercise i feel like my muscles are loosen up but withing just few seconds it goes back again and the muscles that is the side of hips become tight again and giving the appearence of the right pelvic tilt… i am 15 yrs old……and i feel like my coccyx bone is at the right side and not straight. And also my i feel some sort of tightness in my upper and lower back and my neck also get tight. When i am moving my neck when i get the feeling of tightness or strain, i am hearing sounds like as if some thing is rubbing between the bones…and i am also my knee turned a bit inwards like as if i have knock knees….i also have a a feeling of high hip or is it because of the tilt …i do not know………. pleaseeeeeee help me…… i am waiting for ur fast reply……..thankyou…….

  72. Hi mate,

    I don’t think my pelvis is rotated it’s more just shifted to the right of my torso and my right leg stance is out wider then my left leg any idea on what I need to do to fix this ?

  73. A reason for a rotated pelvis might also be ‘butt gripping’ meaning you always unconsciously contract your glutes during the day and every movement, sometimes even when sitting. If you do it more on one side or only on one side, this can also lead to a forward rotation of the pelvis on that side. It might be because of core weakness (including pelvic floor) or only a faulty movement strategy you acquired. I only wanted to mention that because I really love your content Mark, but unfortunately all your exercises for rotated pelvis didn’t help to bring my pain down. I visited several physios nobody had a clue. I had a training session at my gym for improving my squatting form. The trainer there told me I have a wrong technique because I squeeze my glutes too strong. That was when everything changed. I got conscious about my butt gripping and I had to relearn how to move properly. Since then my pelvis is straight and I have no more pain. I thought it might be helpful for some other person. I was told butt gripping is quite common. Kind regards, Annabelle

    • Hey Annabelle,

      Great to hear that your pain has improved.

      Butt gripping (relatively more on one side) can certainly result in a rotated pelvis. It can even push the pelvis forwards relative to the feet as see in Sway Back Posture.


  74. Hi Mark, I was just wondering if you might be able to give me some advice. My right foot is externally rotated (not flat) and when I straighten my foot, my leg internally rotates. I’ve also got some right knee pain.

    I’ve tried the pelvis rotation tests and I don’t seem to have a rotated pelvis but when I exercise, my hips shift to the right, which makes me think I might have a left pelvis rotation? But I’m not sure. What could be causing my leg to internally rotate? My left leg is fine but my foot is flatter on that side.

    • Hi Nia,

      It sounds like you may have a degree of tibial external rotation. This can explain why the knee rotates inwards if you keep your foot straight. (See post: Duck foot posture)

      If you shift your pelvis towards the right, it can occur in conjunction with a left or right pelvis rotation.


  75. Hello!
    If my pelvis is turned to the right, does it mean that my left leg will be in the outer rotation (varus), and the right in the inner rotation (valgus)? is this always the case when turning the pelvis to the right?

    and tell me when varus is the pronation of the leg?

    thanks for the great work, Mark!

    • Hi Ignat,

      Usually – with a right rotated pelvis, the left knee would collapse inwards (valgus) and the right knee would push out wards (varus). But keep in mind, there are always exceptions to the rule.

      Same thing with the foot pronation. Usually the left foot will be in pronation as it follows the knee valgus on the left side. However – it is not always the case and will need to be assessed individually.


      • Mark, wait!
        But in this post, the picture shows that if the pelvis rotates to the right, then the left hip will be in external rotation?
        And now you are saying the opposite. Help me understand …..

      • Keep in mind – with right pelvis rotation: You can have the left hip in external rotation whilst the knee is still caving in (relative to the foot) as it follows the pelvis.


      • Yes I can confirm that I have exact same issues Mark mentioned (knee valgus on the opposite direction of the rotation and varus on the same direction of rotation)

  76. Hi Mark. A question to which I have not seen the answer anywhere. Help me.

    If the pelvis is turned to the right, then the left leg will be in external rotation, right? And do you need to do the exercises that you wrote in this article?

    If the left gluteus maximus and gluteus medius are weak, then the left hip is slightly upward and turns to the right, and the left thigh will be in internal rotation and brought, but the pelvis will also be turned to the right? And the opposite exercises should be done, as for internal rotation of the leg?

    How can you tell the difference between the two? As you can understand, the left pelvis, due to weak gluteal muscles, turns to the right, or the pelvis is turned to the right, and the exercises for these options will be different.


    • Hi Yaros,

      Generally speaking – a pelvis that is rotated to the right will have a left hip that is in external rotation and a right hip that is in internal rotation. Keep in mind – this is assuming that the hips are still pointing forwards.

      If the left hip is higher, then this would be consider a lateral pelvic tilt. (See post: Lateral Pelvic Tilt)

      It sounds like you might need to do a combination of the exercises mentioned on this blog post for a pelvis rotation to the right in conjunction with the exercises for a left hip hike.


  77. Hi Mark,
    I have a twisted torso as left side of my ribs is flared more than the right. But I don’t seem to have a rotated pelvis. Is this common?
    P.S. I had a lateral pelvic tilt which I fixed thanks to you and this blog.

  78. Hi Mark Wong! I’m 37yo. For over 2 years I’ve been in so much pain almost not being able to walk. Recently i’ve found out I have a rotated pelvis and realized I have all of the signs mentioned (left knee valgus, left flat foot and right pelvis rotation) . I was born with scoliosis but never had any big limitations. I wanna start doing your exercises but where should i start from? Feet, knee or hip? Thanks in advance!

    • Hey Marta,

      There is no wrong area to start. But if you wanted a more methodical way, I would start from the feet and work your way up as required.


      • Thank you for your response, Mark. Not knowing what’s the origin made me wonder what should i fix first.

  79. Hi Mark, I have a pelvis that is rotated to the right. Does that mean that the muscles on the left leg are weak while the muscles on the right side of my leg are tight?

  80. Mark, hello. You are a genius, your site is super!
    “Did you know…. A pelvis rotation usually occurs with some degree of a lateral pelvic tilt?” (с)

    If the pelvis is turned to the right, what will be its lateral tilt? Which side of the pelvis is higher?
    Thank you.

  81. Hi Mark,

    I hope you can help…my right foot is externally rotated outwards and it overpronates. My right knee is turned slightly inwards and when I do a squat or deadlift, my hips are asymmetrical because of my foot.

    I thought that it might be a pelvic rotation issue and my pelvis rotating to the left, but I’m not sure. I think my knee is rotated inwards because of my ankle and to solve my ankle problem, I need to do external rotation exercises. But if I have a left pelvic rotation, my right hip would be externally rotated and I need to do internal rotation exercises.
    I can’t really see any signs of pelvic rotation other than my asymmetrical exercises but it makes sense.

    I’m just wondering what you think and how I can go about this problem? I don’t want to keep doing external rotation exercises and be making the problem worse! Or vice versa and turning my knee & ankle inwards even more :(

  82. just a clarification, you mention:
    I will be explaining these exercises in terms of a RIGHT rotated pelvis.
    (If you have a LEFT rotated pelvis, do the same exercises but on the opposite side mentioned.)

    but some of the headers are confusing, isn’t the 3rd and last ones opposite side?

    Aim: Reduce tension in the muscles of the left hip causing a right pelvic rotation.
    Aim: Reduce tightness in the muscles of the left hip causing a right rotated pelvis.
    Aim: Strengthen the muscles of the left hip that rotate the pelvis to the LEFT.
    Aim: To reduce tension in the muscles of the right hip that are pulling into the right rotated pelvis position.
    Aim: To decrease the tightness in the muscles of the right hip that are holding the right rotated pelvis position.
    Aim: To strengthen the muscles of the right hip that rotate the pelvis to the LEFT.

  83. Hello Marc,

    I have a Big rotated pelvi right

    I have my left arc feet arcmmm very very High and my right Is normal. How i Can fix my left feet ?

  84. Hi

    My left foot points outwards and my left knee is turned slightly inwards, especially when I try to straighten my foot. Do you think I have a left or right pelvic rotation? And if my foot points outwards, does that mean it is pronated?

    • Hi,

      Do you have Knock knees? I’d check that out first.

      In regards to pelvis rotation, the pelvis can point towards any direction irrespective to the position of the foot.

      A foot that point outwards can be pronated or supinated. You can determine this by assessing the arch.


      • Hi Mark

        I definitely have a degree of knee valgus in my left knee and my left foot is externally rotated.

        I’m a bit confused because to improve knee valgus, I need to work on external rotation exercises but as my foot is externally rotated, doesn’t that mean my hip is already externally rotated? Sorry to keep asking questions, it’s confusing!

      • Hey there,

        Your tibia might be externally rotated relative to your femur.

        If you check out this post and scroll down to the knee section, you’ll find some exercises there.


  85. Hi Mark

    If my right foot is pointing outwards, could that mean that I have a left or right pelvic rotation?

    Thank you :)

  86. Hi Mark

    I can’t decide which way my pelvis is rotated. My left foot is flat and my right foot points outwards. My right foot is quite flat but not as flat as my left and it has more of an arch. When I do exercises, it feels almost impossible to keep my hips symmetrical.

    • Hey El,

      It is hard to determine which way the pelvis is rotating by just looking at the feet.

      It is best to do the tests as mentioned in the blog post. If this is difficult, I would suggest seeing a health professional to assess you in person.

      All the best.


  87. Hi Mark

    Thank you for this post! My left foot is almost completely flat and my right foot points outwards slightly. When I do a squat or deadlift, my hips angle towards my right foot and my right knee started to hurt. Is this a right pelvic rotation?

    Also, in the post, what does it mean to ‘suck’ your knee? I was just getting a bit confused.

    Thanks :)

    • Hey Lola,

      If your pelvis faces towards the right side, this would be a right pelvis rotation.

      “Sucking in” the knee involves internal rotation of the knee in the hip socket. Another way of describing it would be to bring your knee in towards the hip socket.


  88. Hi Mark I’m not sure if I have rotated pelvis or lateral pelvic tilt? My QL on the right is tight also right shoulder and pecs tight. My right hip seems to be pulled forward and down hamstring on that side is tight. I do have limited mobility in my left ankle and a slight collapsed arch. What’s you thoughts?

    • Hey Karen,

      If your right hip is pulled forwards, it sounds more like a left rotated pelvis. This would also place the hamstrings on the right on a stretch.

      I also find that the pelvis tends to rotate towards the tighter ankle in my patients.


  89. Mark hello my friend! My name is Alexander, I am from Russia. I want to say thank you very much for your work. You are a great person. Your site is awesome!
    Help me please, I’m ready to pay or make a donation, I really hope for you.
    There was a knee injury, the leg was weak and then I twisted my leg and the problems began. Something happened to the muscles on the left side of the body.
    1. My left shoulder is turned inward, my upper trapezium and pectoralis are shortened.
    2. The left shoulder blade is higher than the right one.
    3. The left ribs stick out more than the right ones. The chest also looks to the right, the left sternum protrudes more. Also, the left ribs are lower to the side of the pelvis than the right ones.
    4. The left thigh rotates inward, the pelvis looks to the right (the left pelvic bone is turned slightly forward). But on the left side, the pelvis is higher than on the right, if you stand straight and keep your legs straight. And if you get up and relax, then the left bone seems to be lower and in front. Or is it a compensation of the legs or it seems to me? The posterior pelvic bone is always higher on the left than on the right. I can’t figure out whether the pelvis is turned to the right (rotation of the left pelvic bone forward in the sagittal plane) or is it just all higher on the left side (frontal plane)? I’m confused.
    5. The gluteus maximus muscle on the left is tense and smaller than the right one. Also, the gluteus maximus on the left is slightly higher than the right when viewed from behind.
    6. The thigh bone of the left leg is higher than on the right, especially if you lean forward with the body.
    7. On the left foot at the bottom, the bone protrudes inward. Pronation of the foot. The size of the left leg has become larger, the foot has lengthened a little and it is weak. When you stretch your foot forward, the toes go up, something pulls them.
    8. Lying down the left leg is longer than the right, but if you rise to a sitting position, the left becomes shorter.

    Could it be because the shoulder was injured and weak now? Therefore, the pelvis turned. I want to understand who is to blame for this all, the shoulder or the pelvis? Or maybe the foot of the foot?

    Please help me, Mark. I am very tired and confused. I always had good posture and I myself was a sporty guy. I don’t know which muscles to start with so as not to harm. This has been going on for almost 2 years. I have studied and read a lot, do a lot of exercises. But I’m not sure if I’m right.

    Please help me understand. I will definitely thank you friend. There are no doctors in my city, they do not understand and do not know anything about this. I’m stumped, friend. I hope for your help, thank you again.

    • Hi Alexander,

      It sounds like your whole posture has reacted to your knee injury.

      If this is the case- you will first need to make sure that your knee has completely recovered. I am not sure what is wrong with your knee but there are some general strengthening exercises on this blog post.

      If your knee has recovered 100%, then the next thing to target would be the foot. If your left foot in stuck in pronation, it can bias the pelvis to rotate towards the right. I have some flat feet exercises listed here.

      If your pelvis is still twisting towards the right, then try out all the exercises mentioned on this blog post for a right rotated pelvis.

      If your pelvis is neutral and your shoulder is still uneven, you may have a degree of rotation and/or lateral bends in your torso.

      These 2 blog posts would be there ones to target:
      Twisted spine

      If your torso is neutral and you still present with uneven shoulders, then I would suggest that you have a look at these exercises for uneven shoulders.

      Don’t get overwhelmed! Do one thing at a time and assess to see how your body responds.


      • Mark, I have questions.
        1. My pelvis is turned to the right. Does this mean that the left pelvic bone rotates forward and the right one back? Right? Or is it another case, I don’t understand.
        2. In the exercise to stretch the right side “Lunge forward” – are we stretching the psoas muscle? But after all, in theory, you need to stretch the left, or am I wrong?
        3. In the exercise to strengthen the oblique muscles “Rotation of the pelvis while lying on its side”, which muscles do we strengthen? Outside oblique to the right and inner oblique to the left, or vice versa?

        And also tell me, can the turned shoulder and flared ribs on the left side turn the pelvis and the whole body to the right? I think my problem might be over the shoulder?

        This is very important and interesting to me. Please help me understand. Thank you, Mark!

      • Hi Alexander,

        1. Yes.
        2. It is aimed to stretch out the internal rotation fibers of your adductors. It gets a bit tricky with the psoas as you have to take into consideration what the lumbar spine is doing in reaction to the pelvis. It’s definitely involved with the pelvis rotation, but I would say it is not the main one (it’s a weak hip external rotator).
        3. If you have right side down and twisting pelvis to left, it would be left External and right internal obliques.

        Left rib flare is usually as a response to a right rotated pelvis. However – it works both ways as well. You can have the upper body affect what the pelvis does too.


      • Mark, thank you, your friend for the answer, you are a real person!

        I will clarify:
        1. Look, if my left pelvis is lower than the right one, there is a pronation of the left foot and also the inclination of the left pelvis forward, does this mean rotation to the right?

        2. I read in your article that the rotation of the pelvis happens with the tilt of the pelvis? If the rotation of the pelvis is to the right, then the left pelvic bone is lower than the right one?
        So the left shoulder will be higher than the right one? My shoulder and shoulder blade turns inward and I do not understand whether it is higher or lower than the right one.

        2. So I need to strengthen the oblique muscles, as shown in the photo here above? Right outer and left inner? Can this be done in a simulator in a gym, rotation (left shoulder) of the body to the right? Oblique muscle trainer in the gym.

        3. Should the psoas & iliacus muscle on the left need to be stretched?

        4. If my left pelvis is lower than my right and rotates to the right, what muscles need to be strengthened on the left side? To lift the left pelvis up? Adductors, quadratus, gluteus medius …

        5. The most important thing for me. My left foot has become longer, almost a one size larger, there is a slight pronation, which was not there before. I do not understand what’s the matter. And my toes, when you stretch your leg, your toes go up. Why is this?

        Maybe you, as a professional, will understand why it is and who is the culprit: foot, shoulder or pelvis ??? I’m tired and don’t know what to do anymore, we don’t have good doctors. If you can help me understand.

        I think many people have such a problem and they will find many additional answers in our smart dialogue, we will help them improve their health.

        Thanks again.

      • It’s a shame you didn’t answer my questions below, Mark. I wait and hope for your answer. Thank you friend.

  90. Hi Mark,
    I was wondering why the hips tends to rotate “away from the pronated foot and
    towards the supinated foot” when it rotates “away from the externally rotated hip (ER) and
    towards the internally rotated hip (IR).” That would seem to correlate foot pronation with hip external rotation. I read your post about foot pronation and it seemed like internal rotation was what lead to pronated feet? “An Anterior Pelvic Tilt can orientate the whole leg in a position of internal rotation. This collapse of the entire leg can lead to Flat Feet.”
    So is it hip internal or external rotation that causes pronation at the foot? I just want to make sure I understand things before doing the exercises.


    • Hi Christopher,

      Great question.

      The SHIFT of the pelvis towards one side will tend to cause pronation of the foot on other side. (That is – a pelvis shift to the right will tend to cause pronation in the left foot). It is more so the relative position of the pelvis to the feet that causes the foot pronation/supination, rather than the rotation of the hip.

      However -If the pelvis sits perfectly on top of the feet (ie. no shift), hip internal rotation would likely result in foot pronation.


  91. Hello Mark,
    I have been battling something wiring in my pelvis now for two almost three months, prior I was extremely active. Gym weights,HIIT, and I added Pilates. And I do yoga off and on. I started having some back issues that would radiate into my butt (around piriformis) and thighs…sometimes one side sometimes both sides. I was told I have some torsion form a craniosacral therapist and a chiro but not sure which way and why it would all of a sudden bother me. My posture is decent as I used to be a dancer…however my right foot has always been extremely rotated outwards compared to my left. I started doing your exercises last night but not sure if I should do all of it for both sides since I don’t know which way I’m rotated and perhaps need to strengthen areas I haven’t been. Is that ok? And based on my supination can you tell my issues? The back pain also originates normally in my side left SI/piriformis and my right knee can also sometimes have some pain off and on. I wish you lived closer! I need someone like you ? thank you for any advice you can give me! No one seems to know how to help me so I’m glad I found your site!

    • Sorry for misspellings…was texting too fast! Also, wanted to mention I can feel pain or discomfort In The sacral area sometimes as low as tail bone…I have had nerve sensations also after therapy so I stopped the chiro which my body didn’t seem to like and am trying to help my body heal itself functionally. Thank you again for your direction!

      • Hi Ashlee,

        Radiating pain to the butt and thighs could be referred pain from a structure further up such as the lumbar spine, SIJ and certain muscles.

        If your symptoms seem to jump sides, I would think it would be more related to the lumbar spine.

        (A scan to the lower back should help determine if there are any structural issues in the lumbar spine)

        Sounds like you have duck foot posture in you right foot. See post: Duck foot posture. This can occur in conjunction to a rotated pelvis.

        To get the most of the exercises listed on this blog post, you will need to determine which way your pelvis is rotated towards. If the self tests are a bit difficult, you might need to get assessed by a health professional.


  92. Hi Mark,

    Thank you so much for these resources.

    I do have left pelvis rotation, so I was wondering when I get to the section that is entitled “left and right hip exercises” do I do each exercise listed but on the opposite side that is mentioned? Hope this makes sense. Thanks!

  93. Hi Mark,
    In your picture with your left foot rotated outward, does that mean you are rotated to the right? I’m confused with myself because my right foot is outward and my whole right side is very weak. My glute medius tightens up so bad when I go walking. I feel like my left side(which doesn’t ever hurt) is taking the blunt of everything and the leg and glute appear bigger than the right. I’m not sure which side I should be focused on. I’m assuming the weaker side(right) with the foot outward would be the one to strengthen. I also was confused if I’m rotated to the left or right.
    Thank you

    • Hi Dena,

      The picture shows the left foot is turned outwards and the pelvis is rotated towards the right.

      Keep in mind – you can also have a left foot that is turned outwards and have a pelvis rotate to the left.

      If you are definitely weaker on the right side, I would encourage you to strengthen it with single leg exercises such as step ups, lunges, single leg hinges etc


      • Thank you so much for responding, it means a lot when professionals answer back. I appreciate all your information and the time you put in to do all these exercises. I started the rotated pelvis exercises last week, they do help. Since you’ve answered my question, today I’m going to start the single leg exercises.

  94. Hi Mark,

    I have a lateral pelvic tilt to the right. Due to the overload my quads and glutes on the same side are very tight but my hip abductors are weak. I think because of my tight quads, my pelvis is rotated to the left and because of my tight glutes my right leg is externally rotated. My glutes and hamstrings are much weaker on the left and also my adductors. So I got a little bit confused whether I should strengthen my right adductors or not. Should I adress the lateral tilt first and then the rotation?

    Kind regards, Jerome

    • Hey Jerome,

      I generally go after the rotation first.

      It sounds like you need to do more generally strengthening on that left side. Single leg exercises such as step ups, lunges, single leg squats and single leg hinges are great for this.

      It might just be a matter of getting the left side to tolerate your weight better.


  95. Hello Mark,
    Your site has been an awesome tool for me.
    Despite having a PT I go to and watching YT videos and reading some
    journals, I find the information your site has to be most organized
    and applicable to me. Once again, I really want to say thank you so much.

    I have a pelvis that is rotated to right and rotation of the ribs.
    My right side of pelvis seems jacked forward (anterior tilt?) whereas my left side of pelvis
    seems to slump back (posterior tilt?), and the right bottom portion of my left ribs flare up whereas my right shoulder is severely rounded and slumps down.

    This is a long term alignment issue and my body feels like its stuck with all the force on the left side. It’s like my body does not want to accept the weight/pressure on it’s right side.
    Would doing the pelvis rotation program + spinal rotation program help with my issue? I have been doing them and see some improvements, but some days, my right side gets tighter and restricted than ever.
    Right side hip deals constantly with over active TFL, priformis problems and glute med that just does not want to activate..

    Thank you so much hooking us all up with this gem of a site man.

    • Hey Timmy,

      Thanks for your kinds words.

      Can you please confirm if I have the following correct:
      – Pelvis rotated to right
      – Left flared ribs
      – Right lower shoulder

      Which leg do you tend to place most of your weight on?


  96. Hi Mark,
    Thank you for posting all of this helpful information!
    I have a left pelvis rotation, and I went through all of the exercises doing the opposite side for the right pelvis rotation ones. I just have one question
    for left hip exercises #3 strengthen it says
    Aim: Strengthen the muscles of the left hip that rotate the pelvis to the LEFT.
    for right hip exercises, #3 strengthen it says
    Aim: To strengthen the muscles of the right hip that rotate the pelvis to the LEFT.

    Do I need to strengthen the muscles on the side my pelvis is rotating or should it be the opposite side?

    Also, for b) Rectus femoris exercise it says to use an exercise ball to move in a circular motion but it looks like a foam roller is being used in the picture. Do I do an up and down motion instead of a circular motion if using a foam roller, or is better to use an exercise ball?

    • Hi Diana,

      You will need to do exercises for both the left and right hip for a rotated pelvis. Both hips (and not just one) are used to rotate the pelvis back into the neutral position.

      For the rectus femoris release, you can use either a ball or foam roller. I tend to use the up/down method for the foam roller and the cicculat motion of the massage ball.

      Both are completely fine to use.


  97. Hey Mark I’ve been working with someone in the PRI space trying to fix some issues and basically it seems like i have “Left AIC Pattern” which to me translates to a right rotated pelvis along with left anterior pelvic tilt.

    It seems like the overactive muscles won’t let go and it’s hard to get the weak muscles strengthened up and to turn on and do their job throughout the day. Thoughts?

    • Hey Taylor, if you are keen to go down the PRI route, try to stick to the easier exercises to avoid the overactive muscles compensating.

      The hip shift against the wall is an exercise that you will need to get efficient at performing.

      Alternatively – you can perform releases of these over active muscles before performing your exercises.


  98. Hi Mark,

    When I do all the checks to myself, it definitely looks like my pelvis is rotated to the right. I constantly have a tight left glute medius and TFL, but at the same time, it feels like my glute max is shut off. The other thing is though, I tend to get more of SI joint and/or sacrum low back pain on my right side. Does this all make sense with a right rotated pelvis?

    • Also, I wanted to mention that my left leg seems to rotate outwards. When I stand I notice my left foot is out to the side more. When I lay flat on my back my left foot falls outward more than my right.

      And moving up the chain, my right shoulder tends to be higher than my left and I get this overwhelming tightness in my right scapula area.

      Is this all due to a rotated pelvis to the right? I assume the torso is trying to counter-rotate to the left.

      • Hi Mark,

        As a follow up, it seems like I have a counter-rotation happening in the thoracic spine/ribcage going to the left. I get this stiffness in my right side and kind a general stiffness between the shoulder blades as well as a tight right scalenes.

        I notice I tend to put more of my weight in left foot.

        And I know that in this situation, usually the right shoulder is lower than the left but in my case the right shoulder is higher. What would cause this?

      • Hey Kenny,

        Looks like the muscles on the left side of the torso have counter rotated (and tilted) to a point where the right shoulder is now higher.

        It is likely you will need to do some exercises for the tilt in the spine as well once the pelvis has been addressed.

        See post: Scoliosis Exercises.


  99. Hello Mark. Thanks for this helpful information. If you have a right rotated pelvis, would it cause left side pain on the ilium bone area. I have chronic pain in this area. I just had one spine decompression machine session. Didn’t help that much. Do you think these sessions will help along with your exercises. Thank you.

    • Hey TK,

      Yes – a pelvis rotated to the right is commonly associated with a left lower back pain.

      Sounds like you are referring to traction to the lumbar spine. This can help if you are quite compressed.

      I have other was to help you decompress your back.

      See post: Spinal Decompression at Home.


  100. Hi Mark,

    I can’t thank you enough for this post. I’ve been going through these exercises daily and they have helped so much. My gait has improved, which has reduced the pain I would get in my calves when walking. It also feels like I have so much more space to squat deeper, and when I squat, my knee no longer clicks. Thank you! Currently on furlough but I will definitely donate once I get back to work.

    All the best,

    • Hi Jack,

      I love these kind of comments! Thank you so much for taking the time to write to me.

      Awesome to hear you responded really well to the exercises!


  101. Hi Mark,

    I got left rotated pelvis (did all the tests you have). There is one thing i would like to understand. When i do pelvis reset exercise in the beginning, i do not feel any strong contraction on my right side when my hand is above the knee position. Also, same happens when doing some tests for hip flexion especially above 90 degrees. This show me that my right Psoas is weak. Could it be also related with my left rotated pelvis? Rotated Pelvis cause this or weakness in the psoas cause the rotation?

    Thank you!

  102. Hi Mark, First of all I want to thank you for the information you give out on this blog. Pretty sure you’ve helped a lot of people.

    I’ve had a left pelvis rotation so I do everything in reverse. Your exercises are the only ones that have worked for me. I’ve been doing them for over 2 weeks now and every time I finish the whole set my pelvis goes back where it should be, in neutral position. For a day or two it feels great , but unfortunately I can’t seem to maintain that position once I start doing house or yard work. Even doing the elliptical seems to take me out of neutral. I do the forward lunges, and practice sitting and standing as you mentioned but still can’t seem to keep the neutral position for long.

    My question is, if I keep doing all of these exercises for a couple months or more do you think my body will eventually learn how to maintain that neutral position. I don’t mind doing them but I would just like to think that in time the neutral position will become permanent.

    Thank you for any information you can give me!

    • Hi Kathy,

      Great to hear that you are responding to the exercises!

      It sounds like your body is reverting back to the left pelvis rotation once you start to load/challenge the pelvis. This is because your muscles are not used to using your pelvis in neutral YET.

      This is quite common and will get better as you strengthen the muscles that are maintaining the pelvis in the correction position.

      If you know certain activities causes your pelvis to go back to default, try to make a conscious effort to keep the pelvis neutral whilst performing the activity.


      • Hi Mark,

        Thanks so much for your reply! Yes, my body reverts back to left pelvis rotation when challenged

        In your response you said it will get better as I “strengthen the muscles that are maintaining the pelvis in the correct position”. So just to be clear you were talking about your exercises to CORRECT the rotation, not just the walking lunges and single leg dead lift, correct?

        Again, I can’t thank you enough for all the help you’re giving to so many of us, I can actually walk a normal gait again for the first time in over a year. God bless you!

      • Hi Kathy,

        Yes – the exercises in this blog post will help maintain the correct pelvis position.

        But you will also want to practice keeping the pelvis neutral whilst doing other general exercises such as lunges, dead lift etc.


  103. Hi Mark,

    I have the exact same conditions just rotation to opposite direction (left rotated pelvis).

    I got this condition since i injured my right ACL.

    When i stand my right leg my body immediately turns inward (to the left) also my right leg is in external rotation constantly (feet directed towards outside). For the other side (left) i have hyperextension at the knee. Why these happen?

    Also, i have tight quads on the right side (i can not flex/bend my knee above 90 degree).

    After completing your session (doing for the opposite side) I felt better.

    • Hey Mert,

      It is common to have a hyper extended knee on the left side if you:
      1. tend to stand most of your weight on your left side.
      2. pelvis rotated to the left.

      (I have a blog post on Knee Hyperextension coming out in a few days. Be sure to follow me on Facebook to get notified when I post it.)

      Hope the exercises helps!


      • Thanks for the great explanation!

        One last thing why the right side of my body is stiff and limited (mobility) and the left side is hypermobile? Any reasoning behind this?

  104. Thank you for your post.

    I have a question about postural control concerning rotated pelvis.

    How do i maintain posture with this asymmetry when it comes to pelvis position. I have an arch on my right and my right glute is weak. I noticed that i have to arch my back from the left to activate my right glute. Otherwise its stuck

    • If the neutral position won’t hold by itself, do i just keep activating the muscles, you suggest in these exervices.

      I have a right pelvis rotation.

    • Hey Matias,

      Yes it is. However – if you follow PRI principles, it is not usual to have a left pelvis rotation unless your organs are reversed in position.


      • Hi Mark thanks for your help

        According to what I have read Mark “The left AIC pattern” is when you have a rotation to the right.

        Or maybe I’m not getting it right?

        I leave you the link to the “Left AIC pattern”

  105. Hi, the last chiropractor I saw told me that : “Your sacrum is posterior on the left (forward nutated on the right), and the Right PSIS is posterior and inferior”
    I was wondering if I should then do the same exercises you showed on this page but my opposite leg?


  106. Hi Mark,

    I just recently found this site and I match all the criteria for a left rotated pelvis (but really the entire left side of my body is rotated). My right pelvis is forward of the left, belly button is rotated left, I have an IR left leg/ER right leg, my right shoulder is forward of my left, etc. In addition to being rotated, my left pelvis is also tilted forward more (my left iliac crest is higher than my right – I assume this is a slight hip hike on my left?) causing my left rib cage to flare out more relative to my right, and my left shoulder is sunken in and lower than my right shoulder. With that said, I have two questions:
    1. Just to make sure I’ve reading the exercises correctly, because you state these are all for a RIGHT rotated pelvis. The very first exercise is 1a – releasing the external rotators under LEFT hip exercises, does this mean I should be doing this for the RIGHT hip since I am fixing a LEFT rotated pelvis?
    2. Do you recommend working on these exercises, or the ones you have for Lateral Pelvic Tilt as well? I say this since I mentioned my left hip is also tilted forward causing my left iliac crest to be higher than my right.

    Thank you, and I just want to say I am very happy I found this website and hope it can help me correct my body.

    • Hi Jay,

      1. Yes – you do all the same exercises, but on the opposite side mentioned on this blog post.

      2. Start with the rotation. Get the most out of these exercises. Then if required, switch to the lateral tilt.


  107. Hey mark,

    My belly button moves towards right and my left abs feels weak and when bracing its hard for left side to pull in and brace

  108. Hi Mark:

    When I do the groin stretches: forward lunge and half butterfly on my left leg (doing everything backwards for a left rotated pelvis)–I am only feeling these in the outside of my hip, not in the groin as you say i am supposed to. I also find that I am unable to keep my pelvis facing forward during either of these. Wondering if there are alternative stretches that may work better in my case? Been doing them for a week or so and this wont seem to go away


    • Also on the pelvic rotation in side lie i cannot for the life of me get my pelvis to move independent of my knees and back.. wondering what that could mean

    • Hi Tim,

      If you can’t feel the groin stretch, you might have limited hip external rotation.

      If this is the case – you probably can not get deep into the range to feel the groin stretch. Instead – focus on the releases for now.


  109. Hello Mark.
    I am a teenager and I think I don’t have the symptoms for rotated pelvis but more like internal rotated leg. To describe it more precisely its like when I am standing my knee is internal rotated while my tibia and foot external. And it looks very ugly and makes me self conscious. And my tibia is also not straight. Also I believe I have weak muscles becuz I have hip dips too. And once I noticed the that I have flat foot. What I need from you is I hope u can suggest me some exercises for them.

    Thank you ??????

  110. Hi Mark!
    As I’ve been searching on web since years ago, right rotated pelvis can be a part of classic right handed posture ( left rib flare, left anterior iliac rotation, low right shoulder). Your post is far the best post about this pattern, but I have a little confusion. My left foot is supinated and right foot is pronated but my pelvis facing away from the supinated foot (right rotated). However I’m more stable on my left leg (vestibular dominant), and even if I am standing on both feet, I tend to lean towards the left leg bearing more weight on it, however this is my functionally longer leg. (Actually my left knee is further forward if I’m sitting with bent knees.) One more thing: my left si joint is stuck, and my right is hypermobile (clicking is some movements) however pelvis still remains facing right. Do You have any further advice or modifications for me, or I need to do everything as You described.
    Thank You :-)
    Gabor (from Hungary)

    • Hi Gabor,

      Do you tend to lean on that left side more? This might explain the supination in the left foot. Oh wait, I just read more of your comment and you just mentioned you do.

      If this is the case, you might be presenting with a lateral pelvic tilt. To address this – I feel that you would need to do more single leg exercises on that right side to teach is to accept load.

      A longer left knee in sitting is usually due to the pelvis rotated to the right.

      With a right rotated pelvis, the Left SIJ is compressed and the Right SIJ is less compressed. (which seems resonate with what you have mentioned). Addressing the pelvis rotation back to neutral should help with this! If that Left SIJ won’t move, you might need to do some Muscle Energy Techniques for an anterior inominate. Best to look on youtube for this!


      • What if both my hips were internally rotated and my left leg was more forward. Would the exercises change, I see your saying here that the forward leg is externally rotated and the other is internally but both mine appear to be rotated inward just the left is more cause both my feet are pronated, the left is worse though.

      • Hey Gabe,

        If your left hip is in front, this would suggest at right rotated pelvis.

        You can have internally rotated hips with a right rotated pelvis. (perhaps you have knee valgus?)

        This would mean your right hip would be in a significant amount of internal rotation. If this is the case, I would focus on regaining more external rotation of the RIGHT side to help bring the pelvis back into neutral.

        This might help place the left side in a better position as well.


  111. This is extremely helpful thank you! Seeing improvements just on day 1 of trying this. I’ve been going weekly to a chiropractor for almost 2 months and can’t seem to make it past that time frame without going backwards/being in pain. I am pregnant and rotating to the left. Is there a certain way I should sleep at night to try to help things out? I normally am on my left side with a pillow between my knees and slightly under my belly.

    Thank you for your time!

    • Hey Alissa,

      If you have a pelvic rotation to the left and want to address it whilst sleeping (and you prefer to sleep on the left side), place a pillow behind your back/pelvis (length ways to your torso) so that you can slightly roll the right side of your pelvis backwards.

      In this position, the left knee should appear to be further away from you as compared to the right side.


  112. Hey Mark, I have left pelvis rotation (pelvis faces to the left). My left leg is internally rotated and right leg is externally rotated as well as my feet have arch’s that match your description. So your article explains what I have perfectly. To take it a step more, my pelvis also shifts to the side, over my right leg. Like I’m pushing my hips to the right while they face to the left. My right shoulder is also lower so it appears my right hip is higher. My left leg is also always hyperextended, I suppose in order to bring my left hip level to the right. Is this how it usually presents itself, with the hip higher on the side that it rotates away from. I know you have another article great article on lateral pelvic tilt. But if you combined the two is this how it should present itself?

    • Hi Miles,

      You can have a rotated pelvis to either side in combination with a left or right hip hike. It really depends on how the body has compensated.

      Your left knee hyper extension is probably linked with the left pelvis rotation. If you have a higher right hip, you are probably shifting your weight more so on to the right hip. If you have a lower right shoulder, I would think that perhaps the right latissimus dorsi muscle might be tight (along side the Right QL).

      Generally speaking – I would go with addressing the pelvis rotation first and see how the body responds to that. Sometimes it might even correct the lateral tilt.

      Might also be an idea to assess for any twist in your spine. See post : Twisted spine.


  113. Thank you so much for the reply Mark! I need a little more clarification:

    1. Can I start addressing forward head posture even when neck is in this twisted state?

    2. When you say to release and stretch the tight muscles before doing the strengthening exercises. Do you mean to do that for each exercise session or do you suggest that I first only do the release and stretches for some time before moving on to the strengthening exercises? Also, I have been told I am hyper mobile. Should I still do the stretches?

    3. For APT, do you advise to purposely put the pelvis into neutral position when you walk, stand or even lay down? I have been trying to do that for a while now thinking it will help but I am starting to think I caused more issues because it feels like there is more pressure on my knee and feet when I do that. I also have flat feet that I am working on addressing which I know is a huge culprit for APT. Lately I have been doing the short foot stance with my feet when I walk and stand instead of forcing the neutral pelvic position as that feels like it stabilizes things more instead of feeling like I am forcing my pelvis into a position it is not ready to be in. What do you suggest? Because you have mentioned for pretty much all these postural issues, what we do in our day-to-day outside of these corrective exercises are important to see change

    • 1. Yes- but the exercises will be even more effective if you weren’t in a twisted starting position.

      2. If you are very tight, you will be better off focusing on stretching/releases for a couple of weeks as to make the strengthening exercises more effective.

      If you are hypermobile, it is not likely you have true tightness. You may be experiencing tension in a muscle as opposed to tightness in a sense of losing muscular length. In this case – go with strengthening straight away.

      3. Yes – but be subtle. It shouldn’t feel like you are forcing it as you will lead to other areas compensating. Think of it as correcting it by 10% as you are walking.

      If you find that addressing the feet automatically corrects the pelvis, you might be more effective at directing your attention to your feet rather than your pelvis.


  114. Hello Mark. I’m hsving difficulties understanding one thing. If someone’s pelvis is internally rotated, and so is his tibia and the foot is pronated, what should (which muscles) that person be stretching and what should be strengthened? What muscles are shortened and what are lengthened?

    Thank you very much.

    • Hey Karlo, When you say “pelvis is internally rotated”, I assume you mean the HIP is internally rotated?

      If this is the case – then you would want to stretch the groin muscles responsible for internal rotation, and then strengthening the glutes (external rotation).


      • Yes, thats what I meant. Thank you very much for the answer. I have a follow up question, are external rotation of the hip and external rotation of the femur two separate movements or?

  115. Hi Mark,

    I can’t thank you enough for what you are doing for people like me. The information on your site has been SUPER helpful!

    I need some guidance on a couple of things and would really appreciate your help. I have a lot going on at the same time: anterior pelvic tilt, right pelvis rotation, right lateral pelvic tilt, hunchback posture, rounded shoulders, forward head posture, Dowager’s hump, patellar femoral syndrome, right supinated feet and flat feet (both).

    1. I understand this is a process and not an overnight thing, but I want to start working on all these issues at the same time. Is it possible to do that without aggravating symptoms? For instance, say I am trying to do Glute bridges and planks to help with anterior pelvic tilt, would that worsen the pelvic rotation and lateral tilt issues since there are a lot of muscular imbalances

    2. When there is a rotation of the pelvis, does the neck follow as well? I read your post on a twisted spine, but I can’t find a post on a twisted neck. It feels like that is what has happened to me. In my case, my pelvis is rotated to the right, and It looks like my neck followed as well; since I need to look straight ahead, my head moved to the left thus the twisted neck (this is my assumption so please correct me if I am wrong) Since I also have a right lateral pelvic tilt, my shoulder is depressed on the right, making those neck muscles on the right pretty flaccid. Any suggestions on how to deal with this issue? Also, It’s very hard to do chin tucks to address forward head posture when my neck is in this state because my neck is completely uneven and I am afraid doing chin tucks will only make the imbalance worse. What do you suggest?

    3. Do you recommend incorporating a light yoga flow while doing these correction exercises or do you think I should wait until things improve? Would that create more imbalances?

    • Hi Meraf,

      1. You can tackle all issues at once, but this can be quite overwhelming (… and time consuming!)

      My suggestion: Focus on 1 or 2 of the main postural distortions. Get them as good as possible. Then move onto the next.

      If you are wondering which one to start with, that would depend on what symptoms you persist with. If you have issues equally on both sides, you probably should start with anterior pelvic tilt, hunch back or forward head posture/dowagers.

      If you present with asymmetrical symptoms, go with the pelvis rotation or lateral tilt ( i tend to go for the rotation first).

      2. With pelvis rotation, there will usually be some sort of counter rotation that occurs in the spine and/or neck. In regards to your neck position, Your assumption that the neck needs to compensate for the pelvis is 100% correct.

      By the way you are describing things, it sounds like you need to address the rotation first. Start with pelvis. And then work your way through the twisted spine exercises.

      The neck should start to sort it self out if everything below it is balanced. If not – you will need to do specific exercises for that as well.

      3. This is 100% fine to do.

      Hope the answers help you!


  116. Hi mark

    As per your blog I have left pelvic rotation but when I visited to my doctor he told me right..

    He was talking about something right stance PRI..

    When I went home and search then I found pelvic restoration institute..after digging more found that it is rare to have left pelvic rotation..

    So it is possible to have left rotation? Because you also describing on blog as right pelvic rotation not left …

    • Hey Saniket,

      I believe you can be rotated to either way.

      However – I do find that many people are rotated to the right.

      According to PRI, you would have a left rotated pelvis if your organs were all on the opposite sides than where they are normally.


  117. Hello sir

    As I told you previously that I have left pelvic rotation and have corrected 80%..

    Problem now is my left leg has corrected as it is rotating outward now but still it is backward and right leg is forward..

    When stand on right leg..knee turn inward and feeling tention/bit pain in right foot arch..

  118. Should we only do the left hip exercises on the left and the right hip exercises on the right?? I thought you should always repeat the exercise / stretch on the other side too?

    • Hi Dee,

      As a rotated pelvis is an asymmetrical position of the pelvis, you do not want to address the left and right hip equally.

      This is why there are different exercises for the left and right hip.


  119. HI Mark,

    Is there a typo in your post? For the first part when you talk about
    [Left Hip Exercises] – you say that these exercises are to help the cause of a right pelvic rotation? do you not mean left pelvic rotation?
    [Left Hip Exercises]
    1. Releases:
    Aim: Reduce tension in the muscles of the left hip causing a right pelvic rotation.

    Then when you talk about [Right Hip Exercises] – you also say these exercises are to reduce right rotated pelvis again?
    [Right Hip Exercises]
    1. Releases:
    Aim: To reduce tension in the muscles of the right hip that are pulling into the right rotated pelvis position.

    Or is it not a typo and I am supposed to do both of the left and right hip exercises above as noted as I have right rotated ilium?

    Thank you,

  120. hey mark
    after coming to know i have left pelvic rotation i am doing your exercise from last 1 month but now my left leg is almost externally rotated to 10 o clock… and i did not see any improvments ..then by one post i come to know that i have weak gluteus medius and after doing side leg raises from last 7 days i can see bit improvement … i am confused what it can be…because my all symptoms match with you mentioned in post…

  121. Hello Mark,

    About how many times a week would you recommend doing these stretches and exercises? Also, in approximately how many months should I expect to see an improvement?

    Thank you!

    • Hi Heather,

      I would start with 2-3/week and then adjust accordingly. More the merrier!

      You should see some small improvements within a few weeks.


  122. Hi Mark,

    I recently had an injury where I stepped too hard on a rugged ground when I was about to kick a ball. Doctor labeled it a knee dislocation but I believe I have more complicated problems as what I felt was more of a structural mess up rather than a knee one. I checked your tests and it appears I have a left pelvis rotation. Not only that I have been having ITB issues where something feels like it pops out and back in, I have been having issues of pain in my hamstring and right below my buttock when I try to rotate my left foot to its most rotated left position laying on my back. My hamstrings on the injured foot are extremely weak so are my quads. What do you recommend I do? When I do hamstring exercises the ITB issues seem to calm down for a while, specifically hamstring exercises that target my lateral hamstring (by putting foot pressure in a supine position). It’s a whole lot of here and there and in depth issues (let me also mention I have had historically weak glutes I never worked on), so please give me some sort of guidance. Again, I have a left pelvis rotation based on the tests. Thank you.

    • Hi Nati,

      ITB making a popping noise is called ITB friction syndrome. It’s where the ITB flicks over a bony prominence in the knee.

      ITB issues are generally linked to a poor hip control. Poor hip control could be related to your rotated pelvis.

      If your hamstring hurts as you rotate your foot outwards, this may suggest a strain to biceps femoris.

      If this is the case – you will firstly need to rehabilitate the injury. Strengthening hamstrings is the way to go. (dead lift, hinges, curls etc). From here, make sure you have good hip control. Some exercises here might help: Gluteus Medius Exercises.


  123. Hello Mark,

    Thank you in advance for taking the me to read this. I have been having pelvis/hip issues for the last 2 years and I do not know what to do. I have done PT, AIRROSTI, Chiro, Orthopaedic Specialist, acupuncture, etc with no luck. I am currently working with a Chiro hat has been helping some, but can’t seem to get it all the way there.

    All of that said, the current diagnosis is “left anterior superior and right posterior inferior pelvis”. I had a few weeks over the holidays that I was not able to see him and came across this article and thought I would give it a try. From that diagnosis, I did the “right pelvis rotation” series but things got worse over a few days. I then figured I would try the “left pelvis rotation” and it has helped quite a bit. After doing it most every day for 3 weeks, I went to the chiro for the first time in a while and he said that while it did seem backwards to keep doing it.

    I am worried that since he agreed it seems backwards that this could be helping in some ways, but hurting in others and I should be utilizing one of your other progressions.

    Thank you so much and I look forward to hearing back from you.


    • Hey Brian,

      By the sounds of it, the left side of your pelvis is going upwards and the right side of your pelvis is going downwards. This is consistent with a left rotated pelvis and would make sense you are starting to see some benefit after performing the exercise for a left rotated pelvis.


  124. Hi Mark

    Appreciate the in depth articleo have been struggling with a right medial knee injury for over a year.

    I had been running for 18 months previous to this without many issues.
    Towards the end of the 18 months, started with left sided ITB pain and a tight right hamstring.
    Which I ignored…….

    Have had steroid injections in my right knee. After being diagnosed with an MCL strain and then some degraded cartlidge.
    Been slowly trying to improve my strength on the right side, due to muscle wastage after an arthroscopy.

    The question I have is with all the above knowledge.
    I have a right leg which points at 1 o’clock. Ext. Rotated??
    Which is struggle to rotate internally.
    My left leg is really tight in the hip and pelvis are with external rotation.

    When I do the above tests, I see my right thigh as further forward.
    Does this tally with everything I have wrote.

    I also seem to have a Trendelenburg gait when running/walking. With a drop on the right side when striding on the left.
    Again does this tally.

    What would be the best way forward.

    Many thanks.

    • Hi Mark,

      A trendelenburg sign on the left side suggest weakness in the left glute medius.

      A weak glute medius can be linked with a lateral pelvic tilt with a left hip hike. Check out this post for more information: Lateral Pelvic Tilt exercises.

      Weakness in the left glute medius could cause the left ITB (and presumably the Left TFL +/- glutes max) to compensate leading to ITB issues.

      If the right thigh is further forward, this suggests a left pelvis rotation, however, it will be more accurate if you do the rest of the recommended tests as well.

      Another thing I usually check in most people is the amount of ankle dorsiflexion in the ankle as this can cause a whole lot of lower limb issues (including the foot pointing outwards). For more info: Ankle Dorsiflexion.

      On top of addressing any tilt or rotating in the pelvis, I would encourage you to get good single leg exercises. (Single leg squat, balance, lunges etc)


  125. Hello Mark,
    I really want to fix my rotated pelvis but I have a question before I begin. If I have a right rotated pelvis should I only do the exercises/stretches above that mention “…causing a right pelvis rotation”, “…causing a right rotated pelvis” , “…pulling into the right rotated pelvis position”, etc. Or should I also do the ones that mention a left rotated pelvis? I read the explanation above but I am still a little confused.

    • Hi Heather,

      For a right rotated pelvis, you will just need to follow the exact exercises as mentioned.

      Note that you will need to do exercises for both the left and right hips.


  126. Mark,
    I am having a hard time identifying which side my pelvis is rotated. I took the test to determine which way my pelvis was rotated. However, for the ASIS method I got left pelvis rotation. For the thigh position I got right pelvis rotation. For the buttock position I am having a hard time identifying which side is forward, sometimes it seems like the left and other times it seems like the right. For the belly button I got left pelvis rotation. How do I know which way my pelvis is rotated. I want to start doing the exercises but I want to make sure to do them correctly.
    P.S. I also have a right hip hike.

  127. Hello Mark, Thanks a lot for all this! I have found out I have a “Left Pelvis Rotation”. My question: Does it apply to ALL of the exercises you give, that they are described for a Right rotated pelvis. So I should do ALL of them opposite? I guess what confuses me, is that you talk about “left hip exercises”, “right hip exercises” and “left and right side exercises”. Again, thank you so much sharing all the informaton in this post, I really appreciate it! Yours Charlotte

  128. Hi Mark,

    I think part of my rotated pelvis problem is from glute atrophy. My left glute is smaller than my right glute, and I can’t seem to squeeze my left glute without my TFL and hamstrings tightening up. What would you recommend?

    • Hey Andrew,

      If you are trying to engage your glutes but other muscles are trying to compensate, try to make the glute exercise easier.

      For example – you can try pushing your knee out against a wall whilst sitting. Push as hard as you can without engaging the TFL and hamstring.


  129. Hi Mark,

    I really love the amount of information you give, it’s really helpful and simple to comprehend, so keep up the good work…
    In trying to figure out my lower back, coccyx and left hip problem one thing that is constant is that when I stand on my right root my body rotates (internally?) to the left a lot…It doesn’t really do this when no weight is applied and I only have a slight rotation when two feet on the ground.

    Any ideas what muscle tightness is causing this? Should I just follow your fix it post?…I feel like I have a cascade of problems that run from here to left hip , then lower back (slowly going) and pain near coccyx (horrible), but I don’t understand which muscles are pulling/pushing all of it.


    • Hey Richard,

      If I were to guess, it might be that you are using your glutes on the Right side to external rotate the pelvis towards the left. (as a way to stabilize your pelvis)

      This suggests that you might be lacking control of the glutes in a more internally rotate position on the right side.

      A simple exercise would be to hold onto something for support, and stand on the right leg without letting the pelvis rotate towards the left.

      You can also check if you have limited hip internal rotation by checking out this post: Hip Internal Rotation.


  130. Mark,
    Back in April 2020 I noticed I had a lateral pelvic tilt with a hip hike on the right side and a weak glute on the left side. I have been following the stretches and exercises on your post “how to fix a lateral pelvic tilt” since April 2020 up until now (January 2021). I’ve noticed little improvement. However about a month ago I noticed the right side of my hip is also leaned forward, I started doing research and I came across your post “how to fix a rotated pelvis” and I noticed my pelvis is also rotated. I completed the test andI believe I have a right pelvis rotation. My question is what should I do, should I continue addressing the lateral pelvic tilt even though I’ve had little results in 9 months or should I begin addressing the rotated pelvis?

    • Hello Sophia,

      If you have persisted with addressing lateral pelvic tilt for 9 months and there hasn’t been any significant changes, I would tackle the rotation and see if that also helps with both the rotation and tilt.

      Keep in mind, if you have a weaker left side, the body may naturally want to stand on the right side giving a right hip hike. In this case – you would want to work on strengthening the left glute with single leg exercises.


  131. Hello Mark!First of all thanks for all you are doing!
    I have a left side hip impingement diagnosed through x-ray and MRI.
    At this moment I find myself with multiple “areas” to fix.
    *Hip Impingement
    *Right side rotated pelvis.
    *Anterior pelvic tilt
    *Duck feet with left side more accentuated
    .Where should I start working?

  132. Hi Mark, I have left pelvis rotation and have been doing these exercises for around 10 days now. Over the past couple of days I have been getting sciatica in my left periformis muscle. Any ideas on why this might be? Thanks Glen

  133. Thank you. I am definitely looking into the links you have me. I also have an issue of time. The exercises and things take time .. I work from 6 am to 430pm and with 5 children it seems hard to get it all in… Also what is better to try to do it in the morning before work or before bed.? Is there a way to simplify a routine for each day and compile a more complex one for Saturday and Sunday? How often should these be done, every day or… I work at a machine shop.

  134. hello Mark,

    I have had 8 hip surgeries. They started around the age of 12 with bilateral scfe with severe external rotation. my first surgery was to pin, second was to remove hardware, third was an osteotomy on my right, fifth was hardware removal, sixth was osteotomy on left they had complications so that side was rougher once they had the top of bar inserted they had to bend it because it did not line up right, the seventh was hardware removal. This is where I stopped briefly … the pain never stopped.. I was 17 and told it was arthritis … then by age 19 I was told I had a bad hip impingement with bone spurs… I had been being told I needed a hip replacement and that i was too young. So I went on living and started my family… I had 5 children then last year in the summer of 2019 I had two more surgeries… I had developed a condition from having the osteotomies at such a young age which was causing over growth of the bone making the impingement worse and now I also had labral tears… They preformed an arthroscopy surgery on both sides to repair it. I finally had relief and for the first time in years went back to work in Jan 2020. I have started to have pain again. my pain is esp. in the left groin. I believe it’s due to p.t. being cut short. I have about a 6mm length difference in my left leg being longer. I have what I believe is a right rotated pelvis. And I’m currently pregnant with my sixth child. I’m due July 4th 2021. Any advice would be so welcome. I’ve seen what your posts can do and how much you have put into them and I thank you and hope you will continue these great works. happy new year.

    • Hello Tanya,

      Wow! That’s quite a few surgeries!

      I have a blog post that specifically covers hip impingement.

      Check out this post: Hip Impingement.

      If you have had multiple surgeries to this hip, I would also assume that you may be lacking hip internal rotation.

      Check out this post: Hip internal rotation exercises.

      It is common for the pelvis to rotate AWAY from the side of pain. Perhaps in your case, your rotation is due to your pain, as opposed to it causing your hip issues?

      With 8 hip surgeries, I would also assume that your hip stabilizers are probably weak.

      Check out this post: Glute medius exercises.

      Please have a read of those blog posts as I think they may be appropriate in your situation.


  135. Hi Mark I am suffering from back and shoulder pain, a physio I am seeing tells me that I have a pelvis that is rotated to the left and a thorax that is counter-rotating to the right.

    When I google this issue it seems to be referred to as ‘left AIC/Right Bc’. A lot of the info seems to suggest that its very rare or unheard of for the pelvis to rotate left and thorax to the right.

    Do you think it is possible that I am actually rotating to the left from my pelvis and right from my throax or has my physio misdiagnosed me ?

    • Hey Cormac,

      The LEFT aic/Right BC pattern is based on Postural Restoration Institute principles. This generally means you are stuck in Right stance which involves pelvis rotation to the RIGHT, higher right hip, torso side bending to right, torso counter rotating towards the left.

      You could definitely have a rotated pelvis to the left.


  136. sir mark,
    after doing your exercise i have almost corrected my left rotated pelvis nearly 80% but now i think i am not able to correct remain part . i am still performing your exercise but dont know why its not working or growth has slow down…? and sir i feel very little activation in clam shell exercise there any variation like doing on 45 degree ..? and how would i know if i have corrected it i mean any specific indication ?

    • Hi Rohit,

      Great to hear that you have corrected 80% of your rotation with the exercises.

      The remaining 20% (if it doesn’t come over time with the same exercises) will likely mean you will need to address other areas.

      This could be addressing the foot (flat vs high arch) or perhaps even the spine.


  137. Hi Mark,

    From what I can tell I have a left rotated pelvis as my right thigh I more forward than my left.

    Could you please help me with the following exercise?

    For this exercise:
    Pelvic rotation in side lie (Obliques)

    Which side should I lie on please?


  138. Hi Mark,

    I have piriformis syndrome and when I do my squats, I notice that I have hip shifts to avoid the pain. Overtime, this resulted in my pelvis rotating towards the left.

    My question is:
    Do I fix my piriformis syndrome first and then my rotated pelvis or vice versa?
    Can I manage both at once?
    Do I still continue with my barbell back squats?

    Look forward to your reply soon.

    • Hey Dan,

      I would address the painful area first (ie. perhaps release, stretches, activation exercises) to reduce your symptoms.

      Once your symptoms are more tolerable, you can start addressing to rotation if that is your goal.

      I would caution performing exercises that are reproducing your pain or causing you to compensate significantly. Perhaps you could try squatting with less depth/weight or stick to other leg exercises such as lunges, hack squat etc.


  139. Dear Mark,

    Thank you so much for this interesting article.

    I have a short question: I have a light scoliosis and when sitting on the floor or laying on the ground, my left leg falls outwards while the right one is rather straight. Is this due to a pelvic rotation?
    My doctor said it might be that the Femur bones are just at a different angle in the hip socket. But at the same time I often feel pain at my left outer hip (sometimes down to my left knee). When I am sitting on the floor, putting my feet together and dropping my right knee/leg outward, it always cracks and feels like I’m constricting it. Two others doctors could not really help me …

    Are these exercise suitable for my problem? When standing I think my pelvis might be a little rotated to the right but I am rather worried why my legs seem to be rotating in different directions. Could it just be that my left gluteus is to tight?

    I would appreciate it if you could give me some feedback,


  140. Hello sir,
    I have been doing your exercise for 2 weeks and can I see physical results too?..I mean now I can see my right groin area is looking stronger and wider.. is it good indication? I have left pelvic rotation.

  141. hey mark
    thankyou for helping so many people for free.
    i have left pelvic rotation and i think this problem came from when i started weight training.
    now i dont feel my form is proper in gym while exercising. and i feel pain in my knees. what can i do about this?
    and [IMPORTANT] when you say hip and knee bent at 90 degree in clam shell does it mean i lift my bend knee front of my body till it is straight to my hip in one side lying position. because i feel my form is not proper and it rotates my pelvis further to left.
    english is not my first language.

    • Hi Mark,

      I think you have made a mistake in the article? You state (and I agree) that when the belly button faces right you have a right pelvic rotation. However, if you then rotate the pelvis so that the belly button faces straight forward, the RIGHT thigh now sticks forward. You state however that left side being forward is a right pelvis rotation?


      • Hey David,

        Thanks for the comment.

        I’m not too sure what the exact question is but maybe this might help:

        – If the right thigh is more forwards (and assuming that the right side of the pelvis of following the right thigh), then the belly button would be facing the left.

        – If your pelvis is neutral (where the pelvis and thighs are even), then the belly button should be facing forwards.

        Let me know if that makes any sense.


  142. Hi Mark,

    I’ve a chronic pain in lower left butt and left groin, and suffer from tight hamstrings.

    1. Pain originates from left glute cheek/ sit bone (earlier looked like PFS but not)
    2. Pain radiates from left glute to hamstrings over the knees, and back of the calves
    3. Pain in psoas muscle on left

    I still dont have any diagnosis from any physio yet, and really desperate to work towards the right rehab therapy. Can you please help advise, is there a video consultation possible?

    • Hi Rastogi,

      It is very hard to give a diagnosis without a proper assessment.

      Some ideas that you can run by with your physios:
      – Referred pain from the SIJ
      – Lumbar spine nerve impingement
      – Nerve tension
      – Trigger points in the glutes


  143. Phenomenal article Mark!

    I’m a 29-year-old golfer (in the little spare time I get) who used to play constantly in high school. Now that I’m really hitting weightlifting, I’ve noticed hip imbalances. I believe I do have right pelvis rotation (think of how a right-handed golfer shifts their hips) due to tightness and impingement in the left and/or weakness in the right. Squats have illuminated this imbalance.

    So thank you for all these tips! Just did some and they definitely are helping out or at least addressing my weak points!

  144. Hello Mark,

    first of all, I would like to thank you for your detailed articles! I have a slightly rotated pelvis and lateral pelvic tilt on my left side (left hip hike), approx. 1 cm. I have this problem for a couple of months now since I had 2 herniated discs (L4/L5, L5/S1) and very acute back pain for 2 months. I want to do your exercises as a daily routine that could hopefully help me, but unfortunately, I still suffer from mild or worse lower back pain, and I do not know if I should wait until the pain is away. The problem is that I am not sure if my back pain (now its 6 months) did not go away because of the instability. My doctors cannot say, and one of them even told me that I will be crooked like that forever (he did not offer treatment, though…). I cannot walk properly, I am limping, and I feel pain in my hips after longer distances. I just do not believe that I will be pain-free until without a leveled pelvis, but at the same time, I am worried that I can make it worse if I do these exercises. What do you think? Thank you very much for your answer!

    • Hi Katerina,

      I would encourage you to get the pain under control first as some of the exercises that address the pelvis may actually make your lower back pain worse!

      If your pain is specifically caused by the disc bulge in the lumbar spine, check out this post: Bulged Disc Exercises.

      Once the pain is under control, start to address the pelvis.


  145. Hi mark,

    I have bad hip and left glute pain…. been told I have a right lateral pelvic tilt, right anterior Ilial rotation and a separate left posterial ilial rotation. I was treated with PRP injections which was of no help. I don’t know where to start and everything I do hurts and seems to make things worse. I have seen so many people.

    • Hi Mark, the hip pain I guess is more the left side of my hip rather than the hip itself. Palpating of the muscle on the left side and all over the buttocks are sore and to the left of the sacrum. I do sometimes experience some dull pain down the back of the leg.

      Every stretch and massage I try and do exacerbates the pain. Sometimes lying on that side at night is sore. It’s been this way for four months now. MRI showed nothing.

      I appreciate your help. I’m struggling for answers.

      • Hi Melissa,

        Pain on the side of the hip, to the buttock, left of sacrum and down the back of the leg may suggest referred pain from the lower back.

        You mentioned the MRI showed nothing. Was this a scan of the lumbar spine as well? Or just the hip?

        Also, have a quick google search of “Piriformis syndrome” and see if that fits your symptoms.


    • Hi Mark, the pain could potentially fit perifomis however the peridot is stretches aggregate the pain. It was a pelvic MRI, however I have had two abdominal pelvic CTS last year and there was no mention of anything in the lumbar spine.

      Can you have referred pain from the lumbar spine even if the lumbar spine isn’t sore?

      • Hi Melissa,

        You might need to get a specific MRI of the lumbar spine. Pain can refer down from the lumbar spine even though there is no pain present.

        Have you tried sciatic nerve glides? Have a quick google search on the many ways of performing this exercise. The goal is to only feel a gentle stretch.


  146. hello sir ..
    as per your blog we should strengthen left side glute medius .
    but clam shell is exercise for strength glute medius which you have mentioned for right side hip.
    and you also have told to release it in right side but we are strengthing it by clam shell ..
    please guide sir..i am confused..

  147. Hey Mark!

    Is it possible to have a rotated pelvis AND a lateral pelvic tilt?

    In terms of your analysis of what muscles I should have tight/weak, it matches a rotated pelvis to the RIGHT. (Left hip feels slightly forward and pulled down whilst pelvis shifts towards right).

    BUT from behind it looks like I have a slight lateral pelvic tilt e.g. On the left there is a waist crease and the left leg has all the problems, it feels mechanically wrong, it feels longer and its generally weaker.

    I dont know if I should do the lateral or rotated pelvis exercises. I feel like the rotated exercises match more how my body feels, but there is definitely a leg length discrepancy that is caused by the tilt.

    Kind regards,


    • Hey George,

      It is possible (and common) to have a rotated pelvis and a lateral pelvic tilt.

      You can address the rotation first and see how your body responds. It might even help with some of the lateral tilt.


  148. Hi, first thank you for helping other people for free.My left trap is higher than my right and also my right shoulder is depressed and little bit forward.I feel like all my right side is weaker than my left.Also my right hip is always tight and painful.Is enough to do just this exercieses for rotated pelvis to fix all this imbalances?

    • Hey Djole,

      If the rotation in the pelvis was the main reason why the other postural deviations have occurred, then you should see a good improvement in all areas when addressing the pelvis.


  149. Hi Mark

    (Not sure if my last comment posted) Please could you help me( I sustained an exercise injury back in May which caused a constant burning pain down my right groin and inner thigh. I admittedly sat and rested with bad posture for a long time as walking was painful. After a couple of months the pain eased but I noticed that both of my hips/sides were now painful to lean on in bed and I can feel them pulsing – is this hip bursitis? I also noticed that my hips will click during certain movements but causes no pain. Is this hip snapping syndrome?

    More recently, I started having pain in my lower back (not dead centre) and after a lot of research I think the pain is coming from my SI joints. Sometimes it is right sided and sometimes it is left. I feel the right joint clicking a lot. I also feel pain/tension/tightness in my glutes, hips, thighs, hamstrings on a daily basis and struggle with sitting or walking for too long, my legs often feel weak and unstable. My hips are still painful to lean on in bed but now it is also painful to lie on my back. Does this sound like SI joint problem to you? Can this occur with hip bursitis?

    Finally last week I noticed that my pelvis was rotated quite dramatically to the right. Could this be causing all of the above problems? Or have those problems caused a rotated pelvis? They all seem to be interrelated so I am confused and overwhelmed with information, it seems my initial injury has had a knock on effect on everything.

    I wanted to ask whether I should address my pelvic rotation first? Or SI joint / hip bursitis first? Can these rotation corrections be done safely with other problems or are there ones I should omit? And lastly, how often do you recommend performing these exercises? Is once daily enough?

    Thank you

    • Hi Nia,

      By the location of the pain, it is possible that it might be hip bursitis.

      See post: Hip Bursitis Exercises.

      A clicking hip is usually either the joint and/or tendons flicking over a bony prominence.

      If you feel that it is a snapping hip issue, see post: Internal snapping hip syndrome.

      If lying down on your back in bed with pain in the SIJ region, this could be a Long Dorsal SIJ ligament issue.

      The body will tend to adopt a posture that minimizes pain. This could be the reason why your pelvis is rotated to the right.

      I would tend address the painful areas first. (eg. the hip). Performing exercises 1/day is fine if your body can comfortably tolerate it.

      Having said that – I would strongly recommend that you get a good assessment from your healthcare provider so that they can give you a diagnosis and specific advice on what exercise is best for you.


  150. Hi Mark! Thanks for sharing this blog! Great information. I have a right rotated pelvis, lateral tilt, flat left foot, mild scoliosis, and lean left. I started last week to correct the lean and worked with the lateral tilt exercises. Not sure how to put this together. Thanks!!!

    • Hey Colleen,

      If I were to pick one area to start with, it would be to address the pelvis rotation.

      In the long term, however, it is likely you will need to address all said areas.


  151. Hello Mark,

    Thank you for your content, it is extremely helpful however I’m having an issue with fixing my pelvis rotation. My pelvis rotates to the right just like in your post but my right foot pronates too. Is there anything I could do? I did the stretches and exercises and my pelvis still rotates with my belly button facing forward.


  152. hello sir,

    only one question-
    in [Left & Right Hip Exercises] [ c ] hip shift on wall
    do we need to keep one foot ahead compare to other. same in[ b ] ??
    i have left pelvis rotation.
    is it ok to use tennis ball for massage?

  153. Hey Mark,

    I just want to say thank you so much for the wonderful content!! Super eye opening!

    I was reading your “rotated pelvis” article and figured out that I have rotated pelvis that is orientated to the left. In my case along with my hips to the left, my left neck (scalene and scm) are extremely tight. My left shoulder seems to be more rounded and left psoas is extremely tight.

    I was wondering if you had any releases, stretches or strengthening exercises for the neck, shoulders and abs to help with hips rotated to the left. Thanks so much!! You are really changing lives and I can’t thank you enough!

  154. Hi mark,

    I have anterior pelvic twist also my right side buttocks is sticking out. Also from my hip to knee my right leg is bigger in size, is this result of pelvic rotation ?

    Also while sitting always I am leaning on my right side . I noticed my neck also slightly slanting down to left, what is the reason and suggest me what exercise and all I should follow??

  155. Hello Mark, I started having right hip flexor and gluteus medius tightness about 6 years ago due to bad posture. It’s not really painful but more like discomfort, and I usually get temporal relief from occasional stretching. However, this annoying discomfort never really got away and then recently I came across your page and finally realize that my problem might be due to a left rotated pelvis.

    So I have followed your above exercise faithfully for the past 20 days. I think I felt better for the first 10 days (less tightness, or even feeling perfectly tightness free and my hip balanced especially right after finishing the exercise for the day). But then for the past 10 days, I don’t feel that there’s much improvement (FYI I have also been constantly mindful to sit and stand evenly to keep a good posture). Sometimes after sitting for a short while (30 min), some tightness in my right hip flexor and gluteus medius comes back again.

    1. As such, do you think that a left rotated pelvis is really my main issue? Because when I look at the mirror now, I don’t see much if any left-right imbalance or rotation in my pelvis, although I still have anterior pelvic tilt (on both sides) to tackle.
    2. Should I keep doing the above exercises? I am not sure if I have done it correctly but I am having some knee pain doing the hip shift on wall exercise.
    3. If I continue to do the above exercises for rotated pelvis, roughly how long do you think it will take for my pelvis to stay neutral?

    Thank you so much for your advice!!

    • Hello Stanley,

      1. Addressing the pelvis might give you a % of the results. You might need to start to look at different areas of the body that might be contributing to your symptoms. (eg. knee valgus, flat foot, twisted spine etc).

      It might also be that these muscles may be weak and need strengthening. Weak muscles can become stiff.

      2. If you believe the pelvis rotation has completely resolved in standing posture, sitting posture and with movement, you can wean down the intensity of the exercises.

      3. If you are able to correct it within 20 days, chances are it shouldn’t take much longer (maybe up to 6 weeks?). It might just be a matter of the body getting used to using the muscles in a certain way so that it does not revert back to the default settings)


  156. Hi Mark. Great page.
    Quick question because I am frankly abit confused.

    My right hip is facing forward
    I am getting the stretch on the right side.

    Basically do I need to strengthen my left side more? This is what your page is showing


    • Hi Robert,

      If the right side of your pelvis is more in front as compared to the left side, this would be classified as a left rotated pelvis.

      In this case – You will need to strengthen CERTAIN muscles on EACH of the sides of your pelvis.


  157. Hello Mark,

    Thank you for helping people by sharing your knowledge. I’d like to ask few question if you don’t mind.
    I did all those test you mentioned above and according to them I have left pelvic rotation. So I should do all those movements you showed but to opposite sides? My right glute isn’t firing as much as my left glute and it feels weaker. Also my right hamstring is tighter compared to left. My right hip feels like it has less mobility than my left hip. My right glute and hamstring ache when sitting prolonged on a car . So wouldn’t it make more sense to release my right hamstring and strenghten my right glute? I mean because if I mirror your movements shown above I’d be releasing my left hamstring and strenghtening my left glute even more, right?

    • Hey Niko,

      Yes – for a pelvis that is rotated to the left, you will want to do all the same exercises but just switch sides to the side mentioned.

      It is difficult to say exactly what you should be doing in your individual case.

      Just make sure you are not confusing true tightness with FEELING of tightness as they are completely different things. In general – Muscles which are relatively stretched already may actually feel tighter.

      Also – the glute is what is referred to as Tri-planar muscle. This just mean it moves in 3 different planes. You can be weak in one plane, but strong in the other. For example, you could be quite strong in external rotation, but weak in hip extension.


  158. Hi Mark. You sent me to this page after I described my issue, even though I originally thought I had lateral pelvic tilt. I will say that I am very impressed because this is exactly the issue that I have. My chiropractor was wanting me to have adjustments done which included digging into the iliopsoas muscles, but I am worried that that would not be necessary given the expensive costs. So my question to you is that I am wondering if stretching, foam rolling, and strengthening will be enough to fix this issue of a right rotated pelvis? I am very thankful for your site and the fact that you offer all of this for free is a real testament to your character.

    • Hey Jake,

      I think the most important thing is to understand why you are having your issues. What is the root cause?

      Once you know this, you can implement the exercises yourself (as mentioned on this blog post).

      If you were to see a health care practitioner, I would encourage you to ask them what exercises you can do for yourself, as opposed to completely relying on a treatment.


  159. I have my right illium downwards and sticking out more at my right, does this mean I have a left pelvis rotation?
    And I think my torso also rotates to the right.

    The exercises for a left pelvis rotation, you said do the exercises on the opposite side, so where u mentioned exercises for the left hip, does that mean I will do the left hip exercises for the right hip, and the right hip for the left? Is that doing the opposite?

    • Hi Vicky,

      Yes, this would suggest a left pelvis rotation. (provided that you don’t have any major SIJ laxity issues).

      The exercises mentioned on the blog post are for a right rotated pelvis. If you have a left rotated pelvis, you can do just do the same exercise on the opposite side.


  160. So I just recently realized I have a left rotated pelvis before I assumed I had a right rotated pelvis and I had been doing exercises for it for like a week. If I start the correct exercises instead would I encounter problems??

    And lately I’ve been feeling tightness in my left side neck, is this because of the wrong exercises I carried out??

    • Hi Vicky,

      Performing the exercises for a right rotated pelvis when you have a left pelvis rotated may have encouraged your pelvis to further rotate to the left.

      Due to this reason, it could be the reason for your said left sided neck symptoms.

      You should be fine to start the correct exercises.


  161. Mark….what if my pelvis has become “locked” in a posterior tilt due to a fender bender.
    I am unable to push my pelvis to the floor. Please help!

  162. Hello Mark,
    I appreciate your post and would like your advice.
    I have along history of rotated hips, incorrectly diagnosed leg length discrepancy, piriformis issues, and ITB issues. Also, recently identified scoliosis, which I believe is functional as I never had this identified as a child.
    Recently, right hip feels more forward, but PTs tell me they are in alignment. Since beginning prescribed stretching and strengthening right piriformis in spasms and entire glute & hip has knots and painful spots. When lying flat on back, entire right leg from butt to ankle does not lay flat against the surface and is higher than the left leg. PT says due to tight hamstrings and old medial meniscus scars. I think it is the hip. How to help identify and how to correct.

    • Hi Chris,

      If your pelvis is level but do these exercises for a rotated pelvis, this could lead to imbalance!

      If you indeed have a left rotated pelvis (right pelvis more forwards, lower limbs aligned), performing these exercises should help address this.

      If you feel your whole right leg is lifted off the floor, you may also have a right rotated torso. (See post: Twisted Torso)


  163. Hello Mark,

    I am generally confused on what to do as I’ve been struggling with this for years. Any help you can give would be much appreciated.

    Here are my symptoms: Left hip hike, pelvis is rotated to right(left side is forward in both thigh and buttock position exactly as your pictures show). I used to have a pronated right foot, but I’ve fixed it almost completely, yet my hip hike and pelvis rotation remain. I’ve noticed when I do bridges lying flat on the floor that my left hip gets stuck(where my pelvis and leg connect) and I can’t get fully flat(knee to upper torso being flat while doing a bridge). Instead of it being a nice flat line, something is stuck there on my left side right at that point. My right side is fine and can form a full extension bridge.

    I’ve read your lateral pelvic tilt post and this rotated pelvis post and I’ve noticed a lot of the excercises overlap, but say different things as seen below:

    Lateral pelvic tilt post(left hip hike) – stretch left side
    Right rotated Pelvis – stretch right side

    Glute medius
    Lateral pelvic tilt post – strengthen left side
    Right rotated pelvis post – strengthen right side

    Hip shift
    Lateral pelvic tilt post (left hip hike) – Push out left knee, suck in right
    Right rotated pelvis – Suck in left kene, push out right

    I’m not sure what exercises to do at this point. Could you help?


  164. Hi, Mark, I have one question, will the rotation of pelvis affect the stability of the head and shoulders ? In my case, I have left pelvis rotation and I feel that I have rotation of torso and the head as well. Should I do other exercises apart from the exercises u recommended in my case ???

    • Hey Elvix,

      Pelvis rotation can lead to changes in the position of the head and shoulders.

      In many cases, addressing the rotation may improve the resting head and shoulder position as well.


  165. First of all, thank you for putting such a great informative content.

    I have confusion what should I follow regarding content on lateral pelvic or rotated pelvis?

    I always found my right hip to be higher. So recently did a whole spine x-ray. The x-ray report points out that I I have bifid spinous process seen in L5 vertebra. Although right hip from x ray seems up as well compare to left.

    Any guidelines to fix this.

  166. Hi Mark, any tips/ strethches or strengthening exercizes for an anteriorly tilted left side of pelvis?I’ve been told that this can also cause rotation of the pelvis towards the right as well as a counter rotation of the torso towards the left. Im having trouble with many of the recommendations in the post which I believe is due to the anteriorly tilted left side.

  167. Hi! Thank you SO much for the direction! I just need one thing cleared up before I begin to move forward with exercise…when talking about right and left rotation, is this from looking anteriorly at the body as someone else is looking at my body, being their left/right? Or do I think of left/right as my left/right (as in I write with my left hand)?

    • Hi Allison,

      The direction of rotation is relative to YOU.

      That is , if your pelvis points more towards your right, then this would be classified as a right rotated pelvis.

      Hope this makes sense.


  168. Hi,

    This info is so helpful!
    Question…I have a rotation to the right with lots of pain and tightness in my left ql, glute medius, tfl, and it band. When I do these exercises, ot is hard for me to “turn off” my left tfl? Any suggestions?

  169. Hey Mark! Do you do assessments and programming for people? I have compound issues and it’s frustrating figuring out what to fix first. I at least have APT, Left rotated pelvis, my right hip externally rotates (duck foot/ my foot arch seems fine though), after training for a marathon I developed a click on the outside of my right knee which became painful. My right glute is weaker than my left, but my right hamstring is tighter etc. My right hip also clicks very loudly when I bring my knee up and swing my foot to the left. I also have very tight shoulders (tight chest, ant deltoid etc) and probably rounded shoulders. I also recently developed minor tendonitis in my right heel. Sorry for the long message any help you could offer would be greatly appreciated.

    • Hey Daniel,

      I don’t offer assessments at present. (But that could change if the demand is there!)

      In regards to your issues, it is possible that addressing the rotated pelvis could positively influence all of your symptoms (feeling of a tight right hamstring, weak right glute, right clicking hip etc).

      I would lean towards targeting the pelvis rotation before the anterior tilt and rounded shoulders.

      However – if you have active pain in your knee, you will likely need to sort that out first. The 2 main structures that will cause clicking in the knee: 1) Patellofemoral joint and 2) Lateral meniscus.


  170. Hi Mark, Thank you so much for all that you do to help us in need.
    I would like to know if you have the exercises for pelvis rotation, scoliosis, etc. in a book format? I would like to get a printed copy in case internet goes down. Also, do you do consultations (remotely/virtually/over phone, etc.?) I would like to pay you for these things and will definitely be donating if nothing else.

    • Hey Wendy,

      I don’t have any ebook for my blog posts unfortunately. Perhaps the next best option is to copy/paste into a word document?

      I don’t offer consultations at the moment. Hopefully the blog posts will be helpful to you though!


  171. This page is fantastic, and boy have you answered a lot of questions! It’s amazing that you have taken the time to do so!

    I have a slight pelvic rotation to the right, but I am also dragging my right leg. When I walk I find I am pivoting on my left leg rather than picking my right leg up properly, which means I kind of swing my right leg around to move it forward. I get pain in my right buttock and the side of my right hip, and I have had bursitis and tendonosis around my right hip too. Bursitis is made worse with clam exercises. My right side feels like it’s being pulled back and is stuck. When I try to walk properly the pain in my right hip is worsened. I am hyper mobile in some of my joints, including my hips, and I am developing plantar faciitis and ankle problems on my left side. Is this likely down to the pelvic rotation or is something else going on in your opinion?

    Many many thanks for reading!

    • Hi Vikki,

      It sounds like you are circumducting your right hip. This is commonly seen when pain is affecting your walking pattern.

      If you have hip bursitis, check this post: Hip Bursitis Exercises.

      Development of the plantarfasciitis is likely due to increased demand on the left side. (as it compensates for the right right).

      I would encourage you to really get this right hip under control first. This will likely improve your walking pattern .


  172. Hi Mark, first of all you have a great bit of information on here. Secondly , I have a left rotated pelvis for the last 3.5 years and didn’t knew what to do. Now with your help I have been doing your exercises for the last 22 days and I can see some positive results. My question is how long it will take to get 100 percent neutral pelvis? Thanks for your great work.

    • Hey Sumer,

      Great to hear of your results so far.

      In terms of how long it will take to get 100% back to neutral, that is very difficult question to answer.

      As long as it is heading in the right direction, you are on the right track!~


  173. Hi Mark,

    I have had problems with my right leg,foot,hip for 6 months.I have been doing lifting job for a year before with poor posture.Basically I was doing a movement that I believe took me out of alignment(is like when you stand and you have a ball on your left side in front of you and you bend more from the left leg to pick it up, using the right hand twisting the torso to the left,which i have done it repeatedly…).I had symptoms down the leg in the buttock.I went through several MRIs and all that was found was a disc bulge at L5-S1 on the right which because is very small apparently pressure on the nerve couldn’t be seen.,so no radiculopathy….Another thing that can be seen on the MRI is that the right piriformis muscle is more developed than the left one,while the right gluteus medius is underdeveloped compared to the left one.I took your tests and it seems that I have the tendency to lean over to the left side and is hard for me to find a neutral pelvis as I tend to put the right foot in front when standing straight(the right tigh is forward).I also have a tightness and dull pain in the right QL and right rotation is limited,either from the spine or the pelvis.I also have issues with the right scapula and shoulder and right side of the neck….As I figure it I would say I have a left rotated pelvis with a twisted spine on the left.
    Would you say my assessment is correct?And with what should I start?
    I look forward to hearing your opinion on all of this as I find your feedback valuable from what I have seen on your great work.
    Thank you,

    • Hi Valentin,

      L5/S1 is commonly involved with injuries where the person bends forwards. This movement can also lead to strains to the muscles around this area.

      If you feel your pelvis is rotated to the left (which sounds consistent with your own assessment), this can orientate the torso towards the left as well. This can also lead to the right side of your body working harder than it should.

      I would address the pelvis to see if that helps with your issues.

      If not, You will need to most likely address the torso.

      See post: How to fix a Twisted Spine.


  174. Hey Mark. Great website! Helped me through anterior and posterior pelvic tilt in the past!

    So I’ve had a problem for the past two years I’d say. Where the right side of my body feels weak.
    I can’t extend the thoracic back on the right side (the cracking that you can generate from your back if you extend), but I can on the left side. When I do glute bridges my glute on the left seems to extend and I can feel the full power, whereas the glute on the right sort of grips and clenches and it never ends up growing. Also, I can’t seem to rotate my thoracic spine to the right and resultantly I’ve had a lot of right shoulder problems.

    I’m also not sure of this but can a rotated pelvis cause the deep core muscles on one side to deactivate? In my mind, that seems to be the cause of all these problems (deactivation of deep core muscles on right)

    I read this article below stating that those with glute clenching/grabbing on one side usually have a twisted pelvis. So that’s how I ended on this specific page of yours.

    Also do you do consults?

  175. Hello, so I believe I have left pelvis rotation. I noticed that there are strengthening exercises for the left hip in that case, but my issue is that my right hip is lacking the strength. My right glute is very under developed compared to my left. I was wondering what you suggest here. Should I just do those exercises for my right hip?
    Thank you,

    • Hi Michael,

      If you are specifically address a pelvis rotation, then I would do the exercises for both sides.

      If you have weakness in the right, you may have another issues that you need to address.

      Do you stand on the left or right leg more?


  176. Hey Mark,

    Great website!

    Really helped me out tons with all the basic programs.
    If you have both a case of rotated pelvis and lateral pelvis tilt, is it okay to do
    both programs at once or should I look to work on one first and then the other?

    Right side ankle is overpronated(?), right side QL is super tight and right side shoulder is rounded severely compared to the left. I have constant tension all over the right side in the body.

    Thanks for all your resources and effort!

    P.S – Will you ever take video clients?

  177. Hi, Mark,

    I have an issue that looks something like this. If I assess it with the techniques you have shown, I would end up with “Right pelvis rotation”.

    Following the stretches and exercises, I am supposed to stretch outer leg muscles and strengthen inner leg muscles on my left side and do the opposite on my right side.

    However, I have noticed tension in my inner left thigh, not the outer (my leg feels like it always wants to go right), and my right leg hamstrings are not tense, but weak and loose.

    My left leg is stronger than my right one—left buttocks is a lot more defined, left quadriceps and biceps (around hamstrings) muscles are more defined and even my left calf muscles are more defined.

    I feel weakness in my right leg—I can squeeze right buttocks, but it feels odd and the words to describe it would be “unable to squeeze to maximum”. The same goes for biceps muscles on the right leg and my calf muscles.

    Additional things bothering me:
    – I cannot do a proper squat, I have issues with balancing and my left hamstring “skips” and gives me some tenderness. I end up doing squats on my toes and unable to activate my quadriceps.
    – My knee caps “fall” to the outer part of the leg, increasing pressure when bending the leg—this is more prominent on the right leg
    – I have tightness on my right side of the trunk.
    – My head tilts to the right (I have binocular vision dysfunction, which eye doctors cannot explain nor help me with) and that tightens everything on my right side.
    – My coccyx is not vertically aligned—it is torqued to the right, a lot (like one slash, /, of X).

    Things I have tried:
    – Various stretches and releases for quadratus lumborum, pelvis, hamstrings, and whole spine chain (neck, upper, middle and lower torso).
    – Your exercises for rotated pelvis.
    – Strengthening of pelvis area.

    I am assuming, but all this might have come from my posture when sitting on a toilet and wiping my rear—I would always shift my body weight onto the left buttock, stabilize with left leg and lift my right side off to reach down with my right arm. This would always stretch my left and tighten right latissimus, serratus, quadratus lumborum, and probably a lot of other muscles in that area. I know this might embarrass some, but I need help.

    What do you think I should do? I am fighting this for a very long time now and it is debilitating.

  178. Hi Mark,

    I’ve got an extra lumbar vertebra (L6) that is fused to the sacrum on one side and not fused on the other. This presents a number of rotational problems for me. I love to run and I’ve noticed that recently as my runs have lengthened, my hamstring and quad stretches don’t seem to relieve a nagging pain in my back – almost right in the middle of my back. When I lie down at night, as my muscles are relaxing into sleep, there’ll be a painful pop and then my back relaxes, but turning over in my sleep is painful and wakeful for me. Any thoughts here? I came to these exercises because I can confirm that my left hip is rotated forward, but didn’t know if you thought that such a thing might be related to my mid-back “tweak/pain/aggravation.” In the mornings when I get out of bed, usually takes about 3 steps and my back spasms, but then evens out. Appreciate any thoughts you have.

    • Hey Josh,

      Sounds like you are describing a “Sacralization”.

      When you say middle of the back, I am assuming you are referring to the middle of the torso? (thoracic spine)

      If cracking of the back gives you some relief, this sounds like it is more so a joint issue causing your issues.

      What kind of thoracic spine do you have?

      Flat thoracic spine
      Hunchback posture

      Have you had any scans to this area to check for any structural issues?


  179. Hi Mark,

    You have a great website! It’s helped me greatly in the past few months with hip and shoulder issues.

    One question with the rotated pelvis exercises: When doing the half frog, do you bring your knee up to your side while keeping it touching the floor? I’m just having a problem picturing it.


    • Hey Will,

      Yes – the aim to keep the inside of your leg touching the ground.

      If you can’t do this, you might need to lie on a block to elevate the pelvis. In this case – you just are aiming for the inside knee to be in contact with the ground.


  180. Hey Mark, Just wanted to clear something up from the article:

    You start off saying “I will be explaining these exercises in terms of a RIGHT rotated pelvis.” But later under section 3. Strenghtening, you say “Strengthen the muscles of the left hip that rotate the pelvis to the LEFT.”

    I realize that you need to address both sides of the hip but first you say you’re writing about a right rotation in the pelvis and then you mention a left rotation in the pelvis.

    Do you mean that the aim is to strengthen the muscles of the left hip that rotate the pelvis to the right?

    • Hi Taylor,

      For a pelvis that is rotated to the RIGHT, you will want to:
      1. Strengthen the muscles on the RIGHT hip to rotate the pelvis towards the left.
      2. Strengthen the muscles on the LEFT hip to rotate the pelvis towards the left.

      … so that the pelvis can return back to the neutral position.

      You will need to strengthen the muscles that produce left rotation of the pelvis to correct a pelvis that is rotate to the right.

      Hope this makes sense. If not – let me know.


  181. Dear mark,

    My hip rotation causes my shoulder also rotates in opposite direction of hip rotation.

    Will it be automatically adjusted if I fix hip rotation or any particular exercise for shoulder also I have to do simultaneously with hip rotation exercises?

    • Hi Jawadh,

      It’s more likely you will need to address both.

      But you can try focusing on one and see if it affects the other location.


  182. Hi Mark,

    Thank you for the great content on your website!

    I have been dealing with pain on the right side of my body for two years now and so far nobody has been able to help me (three different physical therapists, orthopaedic doctor and a podiatrist). So I really hope you can give me some advice. I’d like to apologise in advance for my long post, but I wanted to be thorough and I really want to find something that could help me eliminate my pain.

    I have pain in my right groin area and the left side/inner thigh of my right leg often feels really tight and tense. Especially after loaded Bulgarian split squats (with left leg in front so right stretches), hip hinges and squats. I also have pain in my right hamstring and on the right side of my sacrum/SI joint area. My right side spinal erectors can also become really tight sometimes.

    When I stand up straight I cannot really tell which hip is more forward than the other. But when I break at the hips/ hip hinge/squat, my right hip tends to rotate out and my right foot tends to follow and supinate and left to pronate (I try to counteract this by gripping the floor, creating an arch in the foot by “turning on glute meds” during exercise). It’s as if my right side opens up and I have to be very mindful to keep both hips pointing forwards. It feels as if my left knee naturally wants to go more forward than my right knee and my hips rotate open to the right. (I try to counteract this during loaded exercises)

    Also when I sit on the floor with my legs straight, my right leg/foot falls a bit outward and my left leg inward. (Both only 5-10 degrees or so). When I lie down, they fall equally outward (15 degrees or so), but when I come up my right foot stays there whereas the left rotates more inward.

    When I sit on the floor with my knees bent and feet flat on the floor, it feels as if my right hip pulls in, pushing my left hip more forward.

    I also have a shift to the left when I squat.

    I thought my pelvis was rotated to the right (only when I move, not when I stand up straight), but when I wanted to do your suggested exercises, it feels counterintuitive. For example, to reduce tension in the muscles of the left hip that cause a right pelvic rotation you say to stretch the left gluteal muscles and rectus femoris. One should also strengthen the muscles on the left that internally rotate the left leg and the muscles on the right that externally rotate the leg.

    But to me it sounds counterintuitive. When the hip is rotated to the right, I thought the external rotator muscles on the RIGHT are tight, pulling the hips towards the right/open up. How can the left external rotators “pull” the right hip to the right like you mention? And I would assume that the LEFT external rotators should be strengthened to externally rotate the left hip so that the right hip comes back into alignment. Rather than strengthening the right external rotators, to pull the right hip even more into external rotation like you suggest? Could you explain to me what I could have misinterpreted? Am I not rotating to the right perhaps ? Or maybe it not even a rotating issue at all?

    I’d really appreciate it if you could help me. Thank you so much!

    All the best,


    • Hey Wendy,

      If you do not have an obvious pelvis rotation in standing, the exact exercises mentioned in this blog post may not be the ones you need.

      Pelvis rotation may not actually be your problem, but it is the compensation itself.

      If this the case, you will need to find out why the pelvis is twisting as you squat/hinge etc.

      If you shift to the left (which usually will couple with a pelvis rotation to the right) during a squat, make sure to check that you have:
      – Full ankle dorsiflexion in right ankle to allow the right knee to as forward as the left knee.
      – Full hip internal rotation in 90/90 position in right hip to allow the right hip to receive full flexion in a squat.
      – No hip impingement in the right hip.
      – Good single leg strength in right hip. (eg. single leg bridge, single leg squat, balance) to avoid relying on the left side .
      – Good left glute med strength
      – The torso should sit in line with the pelvis. Go here and check if you have equal “Thoracic translation” Movements” (exercise #13).

      Also check to see if you tend to place more weight through your left side. If your pelvis rotates right and your right knee goes out, the right hip will actually be in external rotation.(which could explain how you injured the right groin). The left hip would also be in external rotation (relative to pelvis) but appear to collapse inwards due to the left pelvis coming forwards/inwards.

      Hope this helps.


  183. Hi Mark,

    I live in the Netherlands and I read your articles with great interest. I don’t write in English every day, so I apologize for that. I have a sharp pain in my right hip (front side) and also in my left shoulder area for several years. I have already been to several physiotherapists, but nobody seems to be able to help me. My right hip (upper leg) is about 5 cm pointed forward than the left hip. And it seems like my right hip is turning externally out. I have a supinated foot on the right and a pronated foot on the left. In sitting position, I have pain in my left lower back and my torso rotates to the right. My left shoulder turns to the right. It seems like there is a constantly tightness in the muscles around my left scapula wing.

    Is this recognizable to you? What could I do about it? I especially have complaints when sitting on a chair for a long time.

    Thank you very much and I look forward to your response.

    With best regards,


    • Hey Berry,

      Based on what you have said:
      – The pelvis is rotated to the LEFT.
      – The right hip in in EXTERNAL ROTATION
      – Supinated right foot and pronated left foot may suggest you are standing more so on your right side. Is your right hip higher?
      – Twisted torso to the right (most like counter -rotating the pelvis rotation to the left)

      If prolonged sitting is the issue, I would suggest that you take breaks every 30 minutes, or at least try to adopt different positions.

      You can also address your rotated torso by doing these exercises mentioned on this blog post:

      How to fix a Twisted Spine.

      It is common for a torso that is rotated to the right to have left lower back pain.


  184. Hello mark
    My right side of pelvis is straight while the left side is on anterior making my left leg longer,if i stay neutral my left hip points out and the right side is going forward and causing me sciatica nerve pain in the left leg
    All this started 2 years ago with a pain in the left leg nerve,when i went to the doctor they make x ray in my spine and found out that i had scoliosis that i never notice before(i was 28years old)the doctor never went in futher examination even when i complain that i feel my left hip in extreme pressure while walking and the right leg shorter,he just give me pills and ignore complete that my work at that time have to do smth with my pelvis
    (I was working as a courier for years 12hours per day lifting my right leg 300-400 times to sit and get up of my motorcycle daily)the whole right side of my body is much more muscular due to this work
    Which side exercises i should follow cause i get confused and also u said scoliosis is connected with the rotation of pelvis so some muscles that create a rotation on pelvis can make a fake scoliosis based on the fake length leg or im over dreaming that im fine and i will get back to normal?

    • Hello Minas,

      I think I understand what you are trying to say.

      Do you mean when you are standing, the left side of your pelvis is more forwards compared the the right side? But then when you bring that left side back into a more pelvis neutral position, the left leg is pointing outwards?

      This may suggest that you have a pelvis that is rotating to the right. Your left hip might just be very tight into the externally rotated positions which could mean really right glute muscles.

      In regards to your sciatica symptoms, it may be related to the pelvis position. I would recommend that you get a scan to rule out any involved of your lumbar spine.

      If you feel that you have a pelvis rotation to the right side and it directly connected with your symptoms, you can try the mentioned exercises and see how the body responds.


    • Thanks for the reply mark and sorry my English ain’t that good to explain it correct and make u understand it easy

      Isn’t my left side that goes forward but is the right side of the pelvis and is going forward and drops like it aiming my left foot,and the left hip is pointing outwards,that happens if i relax my body and just try to stand without forcing my pelvis to stay in a correct position
      If i try to correct the right side and try to bring it backwards to have a correct position the left hip get in a better straight position without pointing outwards i feel burning pain in the right side where the gluteus minimus is,based on u answer so i have a left side rotation
      A foam roller doesn’t seems to reach the gluteus minimus in deep can i use a tennis ball or i will make more problems with the use of it?thanks again for u effort to my issue

    • Hello mark
      Can you help me please.
      My right side is little bit forward and that Bony is like 1 inch lower than the other. Which side is weak and What should i do?

      • Hey,

        Sounds like a pelvis that is rotated to the LEFT.

        You can do the exercises mentioned on this blog post, but do it on the OPPOSITE side mentioned.


  185. Hi Mark,

    Great content hear.
    I’m confused with “b) Hip internal rotation”.
    I found myself already doing this to try an correct myself but I’ve been doing it to push the hip back. In image it has an arrow pushing hip forward. The leg my heel is on feels like that hip is getting pushed backward.

    • Hey Gavin,

      The arrow in this picture is mainly to show the internal rotation of the left hip. (not so much the orientation of the pelvis)

      Sorry if that is unclear. (…I use windows paint for all my graphics! haha)

      If you are addressing a pelvis that is rotated to the right, you do want that left side of the PELVIS backwards.


  186. Hi Mark! Thanks for putting this awesome resource together.

    I’m a 25 y/o male that has played a lot of tennis growing up, and the right side of my body is more well developed than the left side. Lately I’ve been having troubles walking and feel very unbalanced while also experiencing medial knee pain of the left knee, outside the greater trochanter of the left femur, and tightness just above the left side of my sacrum. I have minor scoliosis starting at the lower lumber that breaks towards the left.

    My leg length while lying down is even; however, when standing the left leg feels 1in. longer. While performing your diagnostics I’ve found that I have a right rotated pelvis, and a left hip hike. While searching elsewhere online I’ve found that most right handed tennis players will have a right rotated pelvis with right hip hike, and also longer right leg. Could you please provide some clarification on whether my findings make sense and explain some of my symptoms?

    Thank You!

    • Hey Oliver,

      If you are a right handed tennis player and do a whole lot of forehands, this would make sense to me that the pelvis is rotated to the right. (although if you mainly did back hands, this would fall more in line with a left rotated pelvis.

      In regards to hip hike, I feel it could go either side really!

      Perhaps try working on rotation first and see how the body responds.


  187. Hi Mark,

    Thank you for posting all this valuable information. I have a question about proper sitting. You discussed the importance of sitting correctly to maintain pelvic alignment. You demonstrated how to sit on a chair, on the sit bones, knees position, etc. But what about floor sitting? Is it possible to sit on the floor and still be in an optimal pelvic position?

    I hear so much about how sitting on the floor is healthier and more natural for humans than sitting in a chair. But my pelvis is currently oriented more towards the right and I want to correct that. If sitting on the floor is going to deter me from regaining that balance, I’d like to know. What’s your opinion on floor sitting and how it relates to proper pelvic alignment? Is there a good floor-sitting position that you recommend? Thank you.

    • Hi Alex,

      Sitting on the floor is fine.

      If you are interested in maintaining a more neutral position of the pelvis:
      – make sure that your hamstrings are not tight (if you sit legs straight)
      – Make sure you have full hip external rotation (if you sit crossed leg)


  188. Hi Mark,

    I would like to know if this article is fully written for people who have a “Rotated right pelvis”? As I’m aware that certain portions says to strengthen the muscles on the left, does that mean the portion of exercises is meant for “Rotated left pelvis”.

    Also, I would like to ask, if want to get this medical condition certified, which specialist should I look for actually? Chiropractors? Physiotherapists?

    Thank you!

    • Hi Tommy,

      To address a pelvis that is rotated to the right, it is very likely that you need to address both the LEFT and RIGHT hip. (hence why there are different exercises for the left and right hips)

      You don’t want to just focus on the right hip.

      Both Physiotherapist and Chiropractors will be able to assess this for you.


  189. ok so the Picture of point 3 shows as Right Pelvic rotation…

    But my belly button is twisted towards right which means i have right pelvic rotation

    While my right hip is more forward then left (i.e what i mean right hip is more inside and left hip is more outside from back … if i stand and see my buttock left hip is more outside than right)

    So i m confused with that while doing hip shift exercise because i have right pelvic rotation while right hip is forward.

    As i feel my right hip is externally rotated ( Internal rotation exercise is difficult for right) and left hip is internally rotated (External rotation exercise is difficulf for left).

    Can you ping me on this number for more clarificaion


  190. Hi Mark, Hope you are doung well
    I just visited your link of roated pelvic i just got confused with as my belly button is facing toward right and my right hip is more inside than left i.e left hip is bigger and more outside then right so do i have right pelvic rotation or left pelvic rotation

    Also under your figure of and discription point 3 of ” Buttock position are u showing right or left pelvic rotation?

    Please do reply me

    • Hello Roshan,

      I am not too sure what you mean by the right hip is more inside than the left. Do you mean your pelvis sits more towards the right side?

      Belly button to the left generally suggests a pelvis rotation to the left. (Also possible to have a neutral pelvis and a lumbar spine twisting to the left.)

      The buttock photo is showing a RIGHT rotated pelvis. (left butt cheek more forwards)


  191. Hi Mark
    I was just wondering if you thought this was possible?! I would greatly appreciate your opinion!

    My left leg is 1cm shorter then the right and i have lumber Scoliosis as a result. I was just given a heel lift many years ago and now i am in lots of pain constantly. Scans reveal DDG and a significant lumbar rotation to the left.

    I have a pelvic hike on the right which nearly evens out with the heal raise but i cant reduce my rotational component.
    My right foot is more pronated, and I struggle to hold right single leg stance (trendeleberg). I have decreased muscle bulk off glutes, quads and hamstrings on the right leg while my left leg is solid. Strangely enough I have a right anteriorly tilted ilium and my right hip flexor is very tight and i cant get full right hip extension and my right knee likes to flex so drives the right anterior ilium and thinks its my bodies attempt to try and even the leg length out. Also strangely my left hip has more ER by 15 degs compared to the right, while my Right hip is the reverse and has 20 degs more IR than the left.
    Finally supine lying 90/90 wall hip shifts, i have significantly more ROM with left FA IR/AF IR then right FA IR/AF IR.

    From my testing i feel i should be trying to rotate my pelvis to the right

    All my tests indicate that both my lumbar and pelvis is rotating to the left and it looks like and feels like it does, but i cant stand on my left leg to any real control due to massive glute med weakness and trendelberg.

    I was just wondering if you thought all this is possible as it seems counter intuitive and it doesn’t seem to add up as you would think that I would have greater R Hip ER and be able to control the trendelenberg if my pelvis was rotating left, but i have greater Right IR and if anything the whole leg is slightly Internally rotated and adducted with a more pronated foot in standing, the only time it ever has more ER is when i lie down and it just roles into more ER that the left.

    Sorry for the epic message, hope it doesn’t sound too confusing but I’m sure that’s what’s going on. It’s making some of my exercises abit tricky as 90/90 wall hip shifts will drive more Left IR when I cant control the pelvis in standing without it dropping, also right side clams could also drive more left pelvis rotation?

    I would be great full for any thoughts?!

    • Hey Adam,

      It is possible to have more external rotation in the left hip and more internal rotation in the right hip (with END RANGE of motion testing) when having a pelvis that is rotated to the LEFT.

      The main reason behind this is that the pelvis is already orientated in the said left rotation.

      Even if there are no tight muscles in the hip, this will still mean the left hip joint will hit relative internal rotation (and seem like there is a true limitation) and right hip joint will reach end range external rotation early on.

      Getting the pelvis neutral will likely reclaim the normal amount of hip rotation.

      So in your case, instead of focusing on tight muscles, you will need to work on getting those weakened (+/- inhibited) muscles to engage to balance out the pulls on the pelvis.


  192. Hi Mark,
    I had a chiropractor tell me back in early March 2020 that I have a twisted pelvis and my left leg is 3/4 in. longer than the right. Had two treatments and now all is shut down. Anyways I am checking out your web site and trying to determine which way I am rotated.
    One thing I have noticed that old pairs of pants always have wear marks on my right butt, some are worn thru. Is that any indication of a right or left rotated pelvis?
    Also would physical therapy be better option than a chiropractor?

    • Hey Dave,

      Worn out pants over the right butt cheek might indicate that you tend to sit more so on the right side. But this is more related to a lateral pelvic tilt in sitting.

      Physical therapy or Chiropractic will be able to help you.


  193. Hi Mark,
    I definitely have a rotated pelvis to the right. But, I also noticed that I put most of my weight on my right side when I sit and even when I walk. If I try to move some of my weight to the left (so I am more centered), my pelvis and other area’s that are out of alignment, tend to fall into place appropriately. Is the rotated pelvis causing my weight to be on the right or is my weight shift to the right causing the rotated pelvis which throws everything off, up and down the body? Knowing this, are there any specific strengthening exercises and stretches you would recommend for me to start focusing on first? I am trying to be more aware of my weight shift and center up, but my brain still likes to go back to weight shifting to the right as that is where I am comfortable, yet disfunctional. lol Your help is much appreciated. I have read your “rotated pelvis” blog but wanted to share and get some additional perspective from you since I have a constant weight shift.

    Thank you!

    • Hey there Amy Hoop,

      First of all – thank you for your kind donation.

      Pelvis rotation can come from your weight shift, and vice versa. (it really depends on what the rest of the body is doing)

      It’s like what came first, the chicken or the egg.

      It sounds like your body likes your right side.

      If this is the case, the main thing is get your body used to placing your weight on the left side.

      Which exercise to focus on?

      On the blog, go to the “3. Strengthening: [Left & Right Hip Exercises] section and scroll down to c) Hip shift on wall.

      Focus on feeling that left foot (more than the right) on the wall as you perform the exercise.

      This will help with the rotation and weight shift simultaneously.

      When sitting, you can perform the same exercise movements. Focus on getting your left butt grounded to the chair.


  194. Hey there Mark,
    I recently commented on another blog of yours and I am very confused on what I should be doing. I got everything for right pelvic rotation, belly to the right, left hip forward, etc. I have liked at your lateral pelvic tilt post as well. As my left hip is slightly higher than my right. Doing the two programs together seems a little contradictory, Especially since the right glutes seem week. Is it at all possible that since the left hip is being pulled flawed that it has created a functional leg length Discrepancy? I have had my legs measured and there is less than a 2mm difference. So it’s not a structural issue. Your help would be greatly appreciated.
    Thank you!

  195. Hi Mark,

    I appreciate you taking the time to answer all the questions. You are truly doing a public service! So I have a left rotated pelvis and right leg tibial external rotation. This has been going on for over 20 years. I have been following your instructions daily for the rotated pelvis for the past couple weeks. I just started the three steps you outlined for tibial external rotation. I don’t have flat arches but tend to walk on the outside of my right foot. I have right leg tight medial hamstring and calf. I have atrophy in the whole right left but more pronounced in the medial calf. Standing still or walking long distances is a challenge for me. My right hip tends to hurt during prolonged sitting as I have a desk job. Doing hip release work tends to make my right leg, especially my right foot, feel better standing and walking. I would like to start using my standing desk but the whole standing for long periods is a challenge. What else should I be doing? I am thinking more calf exercises but it is very hard for me to stretch out my right calf so I can easily aggravate it during strength training. Thank you for your help!

    • Hi Joe,

      Tight feeling on the medial side of the hamstrings and calf might be reflective of the way you are walking.

      As I can not assess your walking, it might be hard to tell you exactly what is happening.

      Based on what you have said, medial gastroc tightness tends to follow the loading of the big toe. You mentioned that you tend to walk on the outside, but Are you placing your weight on the side of your big toe as you push off?


  196. Hi Mark,

    Harika here. Im a NPTE Aspirant. I came across a question and it says- R LE is MORE IR then left and asked what is the cause for the deviation? And the answer was Excessive forward rotation of L pelvis.
    That’s how I ended up in posturedirect page to know more about it.

    I tried to understand what you were trying to say in the post, but it was a little confusing for me. I will go through the post again but in the meanwhile if you can explain the above question that’ll be of a great help.
    Also any reference book that explains or videos on the rotated pelvic topic.

    Thank You So Much .

  197. Hi Mark, thank you for the detailed explanation. Should I just follow along with this with the idea of correcting right pelvis rotation even though I do have right rotation but also my bellybutton is rotated to the left, and my torso/upper body is rotated to the left with left rib flare?

    PS – I’m also working on rib flare, forward hunched over, uneven shoulders.

    • Hi Matthew,

      Lateral pelvic tilt is where one hip is higher than the other when looking from the front or back.

      A rotated pelvis is where the front of the pelvis is facing more towards one side.


  198. Hey mark, in the beginning of the article you say that the exercises will be shown as if you have a right rotated pelvis, and to do the exercises opposite if you have a left rotation. But when you actually go the strengthening exercise you note that the aim is to strengthen the left side that rotates the pelvis to the left. My right hip is pointing so I have a left rotation. I’m just confused on which side to work

  199. Hi Mark,

    I have a question in regards to the the factors that cause a rotated hip.
    You mention that the pelvis will tend to rotate away from the pronated foot and that the pelvis will rotated towards an internally rotated hip. However, to my understanding if the arch in a foot collapses, wouldn’t the tendency be for the knee to internally rotate, which would then cause the hip to internally rotated leading to pelvis to rotate away from the pronated foot AND the internally rotated hip?

    I was wondering if you could clarify that as it is a bit confusing that you mentioned the hip towards from an internally rotated hip, but also rotates away from a pronated foot, but to my current understanding a collapsed arch usually causes an internally rotated hip.

    Thanks and hope I was clear in my question!

    • Hey Calvin,

      The pelvis can rotate towards or away from a pronated foot.

      If you had no issues with the feet and ONLY had a rotated pelvis, it is more likely for the foot away from the side of pelvis rotation, to pronate.

      In regards to the internally rotated hip – you can have a foot and knee collapsing inwards and still have the hip on the same side to be in external rotation relative to the pelvis.

      To make things even more confusing, you can also have the pelvis rotate towards the side of the collapsing knee and foot. In this case – it is likely you will need to do pelvis and foot exercises to fix this problem.


  200. Hi Mark-

    Great article; I just wanted to know, how often can I do these exercises? Is it okay for me to do them every single day – since you’re also trying to train neuromuscular or do you suggest to do less?

    I’m finding I’m having a lot of problem doing a single leg squat on my left side (my knee tends to want to go in and I feel very unstable on my left side. My left foot is in pronation (which I’ve worked very hard at managing to build my arch, but it feels like it’s taking forever. I’ve been in this situation for probably about 2 years now and my right leg does feel very secure for the most part.

    Any and all information would be greatly appreciated. Thank you!


    • Also! I currently have snapping hip syndrome on my left side predominantly. Do you think that a lateral tilt and rotated pelvis can exaggerate the snapping hip syndrome? And by doing these exercises it could potentially go away?

      Thanks again,

      • Hi C,

        It is more so related to the rotation, I believe.

        If that’s the case – addressing the rotation can help with the snapping hip.


    • Hey C,

      If you have done every exercise possible for that pronated foot and still having issues with single leg squats, the next area to look at would be the pelvis/hip complex.

      You can do these exercises every day if you are able.

      Do you have a pelvis that is rotated to the Right? I’m thinking it might be your center of mass is not well controlled over that left side.


  201. I was wondering if these exercises are designed more for less active or older people or if they would be a good starting point for a very active person who has identified problems with their body and wants to get back into complicated sports like calisthenics and tricking. Would it even be possible to return to those sports with problems like rotated pelvis and possible scoliosis that were caused by poor form/posture following a vehicle accident?


  202. Hi Mark,

    My pelvis rotates to the right which I believe is due to a muscular imbalance on either side of my body. I have been following your exercise protocol along with unilateral single leg exercises to try and strengthen both sides of my lower body equally. Do you know the average time from for rehabilitation? I’m suffering from pelvic floor dysfunction which I’m certain is due to my rotated pelvis! My problems started after going to the gym for about a year. I think lifting weights with poor form has resulted in a twist.


    • Hello Austen,

      Hard to say how long it’ll take as everyone presents with different factors leading to their rotation.

      But all in all – you should see at least some improvement in the first few weeks.


    • Hi Thomas,

      They are aimed at a pelvis that is rotated to the right.

      Is there a reason why you feel the exercises indicated are for a left rotated pelvis?


    • I agree with this comment. If your left thigh is forward( right pelvic rotation) Doesnt this mean your left glute is weak and your left hip flexor are tight. your right glute is tight and your right hip flexor are weak.
      If this is correct, in your examples, you are stretching you left glute which is weak and stretching your right hip flexor which are weak. not actually stretching the tight muscles.

      • Hi Matthew,

        The glute max is responsible for external rotation, abduction and extension of the hip.

        In a pelvis that is rotated to the right: The left hip will be in external rotation and flexion.

        This places the left glute max in a tightened position in regards to external rotation. From this point – I would recommend to stretch the glute for this reason.

        However – since the left hip would have the pelvis tipping forward (degree of hip flexion), the extension fibers would be relatively weaker/lengthened compared to the right. This is where you wouldn’t really want to stretch it.

        So I guess with the stretching – it really depends on what specific movement you are trying to improve.


  203. Mark,

    Great write up. This is something I struggle with and have mentioned to a few physical therapists, all of whom had less than zero interest in it as a possible problem.

    My question for you is how this relates to back pain. I have a lower left back issue that no one can quite seem to diagnose, but what I’ve noticed is that if I “lean in” to my twisted pelvis–that is, allow my torso to rotate left or allow my right foot to point out and left foot to point in–it alleviates the pain. But I have a feeling this is creating a vicious cycle that’s actually making the problem worse.

    Anyway, whatever info, or even speculation you could offer in regards to how this might be linked to back stuff would be appreciated.

    I’m also curious if you’ve worked with anyone to fully correct this, and how long it took following this routine daily.


    • Hello MC,

      It might related to what your torso is doing on top of your pelvis.

      Usually the torso will counter rotate somewhere along the spine to compensate for the rotation in the pelvis.

      I guess if you are leaning into your pelvis twist, you are de-rotating the spine which might be helping with your left lower back pain?

      I have a blog post on exercises for a rotated torso coming out soon.

      In regards to how long it takes, it really depends! I have had many people improve after 1 session, and others who take >6 months.


  204. Hi Mark,

    Thank for the laying out a roadmap for me to solve my left pelvis rotation. I have been performing all the stretches and exercises nightly for the past week. One question I had for you is pertains to my difficultly pushing a shopping cart because my medial calf and hamstring on my right leg always get very tight. Is this because the shopping cart squares off my upper body so it can’t compensate for the lower body rotation thus giving no outlet for the torsion on the right leg? Does this give you a clue to anything else going that I can work on?

    Thank you in advance.

    • Hey Joe,

      If you have a left rotated pelvis, chances are that your right leg is pointing a bit outwards (For more info: Duck feet posture) or over pronating (For more info: How to fix Flat feet) as you are pushing off that right foot. (This could be amplified when pushing a trolley).

      If this is true, you are likely placing more pressure on the big toe of your right foot which then can lead to more pressure on the medial calf/hamstring.

      If we can get your pelvis to rotate towards the left and right (as it should) when you are walking, I feel that this will help balance out the loads on your right side.


  205. You have incredibly good articles, but I really need your help. I just read your full article about Lateral Pelvic tilt, and now I just read THIS article (about a rotated pelvis) and I am unsure whether I should follow the instructions to correct lateral tilt, or rotated pelvis. The problem is, I am pretty sure I have both, let me explain: I have a true, structural leg length difference: My right leg is a full inch longer than my left. So, I’ve spent my entire life bearing more weight on my left leg, and creating a true left-dominant leg. With x-rays as proof, this has raised my right hip (in the coronal plane), and forward (in the transverse plane). This causes my lumbar vertebrae to rotate counter-clockwise, leaving my left QL in a “locked long” state, and my right QL in a “locked short” state. I have scoliosis as a result, (concave right lumbar) and it continues up into a secondary thoracic curve (concave left thoracic). I have been trying to solve this (re-align my pelvis) for 10 years, and you have some of the best, clearest instructions for re-aligning the pelvis that I have ever seen so far!!! I would be eternally grateful if you could clarify which set of exercises/stretches I should do, based on my configuration. Thank you so much. By the way, I have worn a 1″ step in my left shoe for 10 years and it has made absolutely no difference in the deep-seated structure of my compensatory pattern.

    • Hello Eva,

      If you have a true leg length discrepancy (structural) of 1 inch, the first step would be trialing the heel raise. Does this correct your lateral pelvic tilt ? (frontal plane)

      If your right side of the pelvis has moved forwards in the transverse plane, this would indicate that you have a pelvis that is rotated towards the left. As you stated, this would orientate your lumbar spine in a counter clockwise direction. (eg. belly button facing towards left).

      Now – as your torso is now facing and tilted the left, the Right QL and most likely the Right erectors spinae group will engage in the attempt to keep your body centered.

      A secondary curve in the thoracic spine (concave left) may suggest that your thoracic spine is now translating to the right.

      Where to start? It sounds like you have tried exercises for your pelvis for a long time.

      What I would suggest is perhaps looking up further chain and see if you need to address any locked positions of the torso.

      Check out this post: Scoliosis exercises (Frontal plane)

      If the torso is unable to adopt a neutral position, it will be very difficulty to get the pelvis into a neutral position as it will continually have to compensate.


  206. Hi there!

    Im so glad I found your blog; I’ve been suffering from a rotated pelvis AND a lateral pelvic tilt for the past 2 years. I am a retired triathlete and professional cycling instructor, so I’ve been trying to undo damage and neuromuscular patterning that my body is used to that is making me suffer.

    I did want to ask; how many times do you suggest to perform these exercises a day / per week? Also do you suggest to do them before or after workout? I do a lot of movement exercise because I’m wanting to train handstands, but first I need to realign my pelvis back to homeostasis so I can successfully move my body without muscle compensation. Any/all advice is greatly appreciated.

    Thank you ahead of time!

    • Hey Hayes,

      I generally recommend 2-3 times per week. (keep the intensity high with the strengthening exercises)

      I would also pick 3-4 exercises that you know helps keep your pelvis more neutral and do it BEFORE (prime you for your work out) and AFTER (reset your pelvis) your exercises.


  207. I have quite a rotation in my hips and I’ve been to the Chiropractor a couple of times but find it hard on the funds. My hips are so twisted it has put tension on the lower nerves that connect into my vagina making me feel absolutely nothing during sex. Im hoping that these exercises will help this big of a twist.

    • Hi Nicole,

      Is the sensation in the vagina/clitoris completely lost on both sides? Or is it on one side?

      Which direction is your pelvis rotation towards?

      Do you have any issues with pelvic floor activation, numbness in the groin area and/or control issues of the bowel/bladder?

      Also are you a cyclist?


    • Hi Mark, you’ve got a great website here and I appreciate all the information you’ve provided! I’ve had a couple of years of poor health and last year was the first year in ages that I’ve had enough energy to do proper exercise. I started going to the gym regularly and picked up running and I absolutely love it! However, I started experiencing pain in my hips, knees and back, especially after running and it would go to the extent that I would still feel pain walking down the stairs even 5 days after my last run. Since finding your website I realise that my pelvis has a left side rotation (bellybutton pointing to the left and my right thigh being more forward), I’ve had this before and spent a year with chiropractor and massages trying to reset body into a neutral position. My question is, how long does it take to get to a neutral position following your guide? I’m desperate to pick up running again but I want to make sure I’m not doing more damage and going to the chiropractor isn’t an option at the moment due to the lockdown. Thank you so much!

      • Hello Emilia,

        Hard to say how long it takes to get into neutral.

        If your muscles are very tight and prevents you from getting into neutral in the first place, it can take awhile! (ie. tight left hip internal rotators and tight right external rotators)

        In most cases- people just need to learn to control their body with the strengthening exercises.

        When you run – you can think about rotating your pelvis towards your right hip as the right foot hits the ground. (Don’t over shoot! )

        Imagine you are wearing a belt, and the belt buckle should always turn (slightly) towards the right side when the right foot hits the ground.

        See if that helpS!


    • For me, pelvis is rotated to the right and it makes sex painful on the left side of vagina. Stretching and rolfing sessions have helped to alleviate the tightness. Pelvic physical therapist said my left outer hip is stronger than the right and I should strengthen abductors on both sides. And that my inner thighs have grown stronger than my outer thighs because I am a runner. She did not mention tilt or rotation like your website does– thanks for the great info, I have confidence these exercises will help me and I am going to start them now!

  208. My right thigh seem to be more forward and my belly button is noticeable going towards the right side…. what can be the cause for this?….

    Also, for more information, I had xrays that have told me I have lateral pelvic tilt aprox 9mm( the left side is hiked).

    Could my belly button and hip my oit of alignment so to that or do I have a genuine rotation and if so. How do I have blah left and right rotation?

    • Hey Mark,

      Here are a few possibilities:

      – Your right thigh might be relatively more bent than the left. This would make the right thigh more forward as well.
      – Right thigh is bigger.
      – Right foot is more in front of the left.
      – Your lumbar spine might be rotating to the right relative to the pelvis.
      – Abdominal tension pulling the belly button to the right (eg.past surgeries in the area)

      These tests are quite general. The best way is to place your hands on both of the ASIS (Anterior superior iliac spine) and see which one is actually forward.


  209. Hi Mark,
    I find really awesome that you post stuff about posture, it’s crucial for a healthy body & mind.
    I have been dealing with pelvis rotation for years and from my personal experiences and from everything I read and saw: a pelvis rotated to the left implies tighter muscles on the left upper leg not the right one. This is linked to the fact that a pelvis rotated to the left induces an uneven weight distribution; the weight of the body is distributed in major part on the left leg. This causes problems in hip position while walking which just makes things worse as you know. Also the pronation of the right foot would be a consequence of that twist and not the cause of it in most cases since things often start from the pelvis not from the extremities. I think that telling people to relax their left upper leg muscles when having a pelvis rotated to the right is wrong.
    I would really appreciate having your opinion about that.

    • Hey Sam,

      A pelvis rotated to the left would have relatively tighter muscles on both the left and right side. (eg. Tighter left hip internal rotators and tighter right hip external rotators)

      I believe that pronation of the foot can be a) a cause or b) a result of or c) completely separate to the pelvis rotation. Every body is different. For example – You can have a pronated foot on the same side that the pelvis is rotated towards.

      You need to strengthen both legs at the same time to address a pelvis rotation. (See strengthening section: [Left & Right Hip Exercises])

      Not too sure what your question is, but hope this clears things!

  210. Hi Mark,

    I am certain I have some degree of pelvic rotation, and it seems as if my right pelvic bone might be more forward than the left. I have noticed my right leg seems to be a tad shorter (functional leg discrepancy) and the right hip a little higher. With this, is that usually due to left or right pelvic rotation? Just having a hard time deciding exactly which side is the one I should be working. Thank you!!!

  211. Hello sir, i have rotate pelvis to the left. During right and left pelvis strengthening at the same time exercise, our upper body turn to which side?

    • Hi Kiran,

      If you have a left rotated pelvis, it can orientate your torso to the left as well.

      However, if your torso is compensating for the pelvis rotation, it is possible for the torso to face the right. (like a wringed out towel)


  212. Hi Mark
    I am on your webpage regarding pelvic rotation. I believe that is what is wrong with me. Ive seen countless doctors and have had lots of scans done saying I am normal. I’ve had upper and lower back pain that is sometimes very excruciating now for almost 1.5 years. I went from and extremely active person who enjoyed hiking, jogging and going to the gym to someone who can barely stretch bc of all my pain and tightness.

    I did your assessment. My belly button faces left and my right thigh and ascis is more forward . So from your info that to me sounds like left pelvic rotation correct? I am getting a little confused on the exercises and want some help bc all the docs, tests and scans say I am normal healthy person and I am 30 years old and feel like I am 90
    Hope to hear from you!

    • Hey Sarah!

      By your assessment, it sounds like you have a left pelvis rotation. (belly to the left, and right thigh forwards).

      With pelvis rotation, you can get a domino effect throughout the whole body as it attempts to balance itself out.

      If your rotation is the”first tile in the domino stack”, addressing the pelvis should see good improvements throughout the whole body!


  213. Hi, I live in Korea. I am writing with a translator right now. I used to play soccer. I always put down my right ankle. But from some point on, my right ankle is always trying to go down, so even if I try to raise it up, it doesn’t work. If I put my ankle down, I hear bone sounds from my right ankle. How should I correct my ankle?Also, I have flat feet only on my right foot, and my pelvis rotated in the counterclockwise direction after I hurt my ankle. The picture I posted shows how I fell ankle when I played soccer (No pain in my ankle at all).

      • Sorry, I think I explained it strangely. I have flat feet on the right side and normal feet on the left side, but on the blog, I heard that the pelvis rotates from flat feet to normal feet, but I still have normal left foot and the right side is rotating counterclockwise as shown in the picture above, and the right hip is protruding like the Posterior Pelvic Tilt and the right hip is backwards. And when I lift something or sleep, only my right tailbone touches the floor and it hurts. Should I exercise just like a blog in this way like this?

      • Hi Lee,

        You can still have a pelvis rotation towards the flat foot side. (Keep in mind there are many postural variations!)

        Which way is your pelvis rotated towards? (Use the tests indicated in the blog post to give you a better idea)


  214. Hello!

    Thank you for this detailed write up. So based on your self diagnosis for which side is rotated it appears my right side is rotated.

    All my pain that I deal with is on the left side and it is also the side that seems to be in an incorrect position. So is this normal? The right side feels normal but based on what you’ve written, it’s the right side that is rotated?

    I was once told that my left side was rotated forwards and my right rotated back. When you say the right side is rotated, which direction do you mean?

    I’m sorry for all the questions but I have been dealing with this for years and now have symptoms of sciatica on the left side ?

    I do your exercises and I do get relief but it is short lived.

    • Hello RJ,

      Right rotated pelvis means that the left side of your pelvis is more forwards and the right side of the pelvis is more backwards.

      In your case – you will need to do exercises for both left and right hips for a RIGHT rotated pelvis. (Keep in mind, pelvis and hip are not the same thing)


  215. Mark! Thanks for this, I can’t seem to find very many resources for this type of problem. I’ve seen every type of professional I can find locally and nothing seems to help.

    However, I find the information here quite confusing. I have a left hip rotation. My right hip point, iliac crest, is more forward than the left. My right leg is, thus, shorter than the left (not literally). You said at the beginning that the exercises were oriented to a right hip rotation so if someone has a left rotation, do everything on the opposite side. However, when you get down to the clamshells, you say the strengthening exercises are for the muscles causing the pelvis to rotate to the LEFT. It seems to me that you have switched it up. Probably not, I’m just confused. So my question is, do I perform clamshells on the right or left hip?? And what about the strengthening exercises that follow the clamshells?

    • Hey Jamie,

      When you say that you have a left hip rotation, I assume you are referring to a left PELVIS rotation? (as in the whole pelvis is twisted to the left). To me, a left hip rotation means that the hip joint itself (the femur within the acetabulum) is twisted in isolation with no reference to the pelvis.

      The exercises in the blog post are for a right PELVIS rotation (meaning, the whole pelvis is twisted to the right).

      If you have a left rotated pelvis, you would do the exact same exercises, but just on the opposite side that is mentioned.

      For a left rotated pelvis where the left hip is in a position of relative internal rotation (given that your leg bone is aligned forwards), you will want to do left hip external rotation exercises like the clam shell.


      • Yes that is precisely when I meant, my apologies. Thank you. And as for chiropractic for this type of problem?