Yes, Your SI Joint Moves: A Hip Shift Strategy for Abduction Exercises
Oct 17, 2026
Yes, your SI joint moves. Not much, but enough to matter.
How much it moves
Studies show 2 to 3 degrees of rotation and 0.5 to 2 mm of glide. During pregnancy that increases to 4 to 8 degrees of rotation and 3 to 5 mm of glide (thanks, relaxin). It's less in older adults, more after spinal fusion, and always functional.
Why small motion matters
This small motion is how your body transfers load between your spine and legs. Your SI joint isn't doing a cartwheel down there, but it's not cemented in place either. Those micro-movements matter for stability, load transfer and sometimes pain. Small motion is not the same as no motion.
A strategy I use: add a small hip shift to abduction
I've found that adding a small hip shift to abduction exercises lets me put more work into different fibers of the glutes (anterior or posterior). That helps build stability around the pelvis and hip while promoting some motion at the SI joint, and it's a game changer for a lot of people. It's especially useful pre- and postpartum, but I use it with all my clients, because plenty of people can use more controlled motion.
It's a simple strategy:
- Shift one knee more forward than the other.
- Use a machine or band to provide resistance. You can even do it seated.
- Do it on both sides.
I've shown a ton of variations over the years, but the abduction machine might be my new favorite.
Watch more
Hack for more glute activation?!
Keep exploring
Try my free Spinal Health in Motion course, move with me in weekly Alchemy classes, or learn the full approach in Empowered Performance.
