Hey there! In this week's newsletter, I’m breaking down the difference between hip rotation and pelvic rotation, and why both matter for pelvic stability, birth preparation, and labor itself.

You’ve probably seen a lot of content lately talking about how hip internal rotation is the missing piece in training. And they’re right! Hip rotation is incredibly important. But what often gets missed is that we also need pelvic rotation.

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Hip rotation relates to how the femur moves in the pelvis. These are usually more open-chain movements where the leg is moving freely and not fully loaded. Think movements like 90/90s, fire hydrants, seated hip rotations, or mini-band exercises where the knees stay together while the feet move apart. Hip rotation is especially important during the swing phase of walking and running, and it helps support stability in the non-loaded leg.

This is absolutely something we incorporate into our prenatal and postpartum fitness programs because having access to hip rotation improves movement variability, pelvic floor function, and overall movement efficiency.

Pelvic rotation, on the other hand, relates to how the pelvis moves on the femur. This usually happens in more closed-chain or loaded positions where the foot is planted. Think staggered stance RDLs, split squats, lunges, step-ups, or rotational hinging patterns where the pelvis subtly twists as you lower and stand back up.

In this YouTube video, I break down the difference between hip and pelvic rotation, and share five different pelvic rotation exercises to include mobility AND strength. Be sure to subscribe to our YouTube channel, where I release new workout videos every Tuesday and new educational videos every Wednesday (plus tons of reels and shorts).

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Blog: Hip vs Pelvic Internal Rotation: Why It Matters for Your Pelvic Floor​

Pelvic Rotation is REAL!

Now, while pelvic rotation changes the relationship between the pelvis and the femur, it can also create a triplanar torque through the pelvic bones themselves. This matters because that torque can subtly influence the diameters of the pelvis and the tension within the pelvic floor.

The pelvic joints themselves do not have huge amounts of movement available. This is not your shoulder or hip joint. Most movement occurring at the SI joints or pubic symphysis is very small, often measured in millimeters. But millimeters still matter.

You do not need massive movement for the tension changes in the pelvic floor and surrounding soft tissue to be meaningful.

When you find more internal pelvic rotation (closed hip positions), that pelvic half tends to move toward internal rotation, adduction, and posterior tilt. This tends to increase eccentric lengthening through the posterior pelvic floor quadrant, meaning many people will feel more stretch or yielding through the back side of the pelvic floor or a deep glute stretch.

When you find more external pelvic rotation (open hip positions), that pelvic half tends to move toward external rotation, abduction, and anterior tilt. This often creates more stretch and tension through the anterior pelvic floor quadrant, with many people feeling that more through the groin and adductor region.

These shifts can be incredibly helpful during pregnancy and labor because changing tension in the pelvic floor can influence comfort, mobility, and how baby rotates through the pelvis.

In this YouTube video, I breakdown how to stretch each portion of the pelvic floor with different hip and pelvic positions! You may notice one side feels different than the other.

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Blog: A Smarter Approach to Pelvic Floor Training: Mobility and Strength for Every Quadrant​

Where is the proof?

Now, you might be wondering where all the studies are measuring this exact relationship, but we do not have a robust number of research papers yet. There is evidence that there is some movement (although small as previously discussed). What I do have is years of clinical experience working with pregnant and postpartum clients that this small movement is significant in helping to manage pelvic girdle pain, improve pelvic floor function, and supporting birth.

We have helped hundreds of people find relief from pelvic pain by using movements that either add or relieve torque within the pelvis. We have worked with clients in pregnancy to improve pelvic mobility, reduce pelvic floor discomfort, and better prepare for birth. And during labor itself, we have used pelvic mechanics and movement strategies to help support babies that were struggling to rotate or descend effectively.

I have seen this firsthand as a doula, and Roxanne has seen it as a labor nurse and midwife. Small positional changes can absolutely create meaningful differences in tension and pelvic space during labor.

This is exactly why our prenatal and postpartum fitness programs include both hip rotation and pelvic rotation work in every phase of training. We do not just focus on generic strength exercises. We intentionally program movements that improve pelvic mobility, pelvic floor coordination, stability, and movement variability to support you through pregnancy, birth, postpartum recovery, and beyond.

Whether you prefer self-paced workouts or follow-along video-based training, we offer both formats so you can choose what works best for your schedule and workout style.

Stay Strong in Pregnancy and Motherhood!

MamasteFit is one of the only fitness training facilities in the country that exclusively works with in-person prenatal and postnatal fitness clients—and also provides hands-on birth support. Our prenatal and postpartum fitness programs aren’t random “safe” modifications pulled from the internet; they’re designed specifically for this stage of life, tested and refined with our in-person clients, and approved by our in-house pelvic floor physical therapists.

Our prenatal programs were created to keep you strong and pain-free throughout pregnancy with specialty exercises to help you prepare for birth with pelvic opening, pelvic floor, and birth prep movements.

Our postpartum programs were carefully designed with our in-person fitness clients and pelvic floor PTs to ensure there is a smooth transition from rehab and recovery to fitness. Many PTs recommend our programs for both pregnancy and postpartum because of how seamless they integrate with someone's 1-1 PT!

And if you are beyond the first 6–9 months postpartum and ready to continue strength training with us, check out our Beyond Postpartum Strength Program!​

This is the strength programming I personally use to feel strong in motherhood while continuing to support my pelvic floor and core.

The program moves through 6–8 week cycles with new workouts each phase. Every cycle focuses on a different training goal, including strength endurance, maximal strength, power, and stability so you can continue progressing long after the postpartum phase.