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6 Exercises To Help With SI Joint Pain and Strengthen Hips

2,701 views · Published 2 October 2018 · 0:58 · Indexed 28 October 2026

Channel: Luka Hocevar · 2018 · Sports

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I like to have go to’s to prevent certain issues (or address them when they start flaring up) like SI joint pain and cranky hips.

As always, there is no one size fits or fixes all and it’s important to know what’s going on. But whenever you can do exercises that certainly won’t hurt but can help a lot - it’s not a bad idea to invest time in doing them.

I’ve shared a number of mobility drills and other protocols and this is just one of them.

The SI joint takes a brunt of every movement we do, so making sure it functions 💯 is important.

Here’s 6 exercises I’ll do to work on fixing it:

1️⃣ Standing Knee Flare
2️⃣ Banded Wall Sit Kick Out
3️⃣ Banded Quadruped Kickback
4️⃣ Hip Bridge Banded Knee Flair
5️⃣ Elevated Hip Drop Hip Raise
6️⃣Single Leg Modified Pallof Press

🎯 Plug these into a warm up or just stand alone if you’re dealing with some of the issues and let me know how it feels.

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