Back
SI Joint exercises
The sacroiliac (SI) joint connects the sacrum at the base of the spine to the ilium of the pelvis. It provides stability and shock absorption, transferring forces between the upper body and legs. SI joint dysfunction is a common cause of low back and buttock pain.
84
Exercises
0
Movement ranges
Published population evidence
SI Joint population reference statistics
Population reference evidence—not a normal range or tracking target.
These values summarize a source population measured under a specific protocol. They are not individual normal ranges, treatment goals, or personal tracking thresholds.
No published population reference statistics are available for this joint.
The legacy movement cards and reviewed exercise library remain available below.
Related exercise guides
Home-first options prioritize safe range, household equipment, and pain-aware progression.
90/90 Breathing with Pelvic Floor Relax
Gentle breathing exercise to calm the nervous system and activate deep core muscles. Excellent for acute SI pain relief and starting any SI joint program.
8 reps
Banded Clamshell
Clamshell with band resistance for increased glute medius activation. Progression from bodyweight clamshell.
15 reps
Bird Dog (SI Safe)
Quadruped core stability exercise teaching anti-rotation control. Critical for SI joint stability during movement.
8 reps
Bird Dog with Band Resistance
Bird dog with band around extending limbs for added resistance. Advanced anti-rotation core exercise.
8 reps
Box Jump (Low)
Explosive jumping onto box for power development. Only for those fully recovered with no symptoms during impact.
6 reps
Bridge with Adductor Squeeze
Glute bridge combined with inner thigh activation. Particularly effective for 'shear-type' SI pain patterns.
10 reps
Bridge with Band Abduction
Glute bridge with band pushing knees outward. Activates both glute max and glute med simultaneously for complete hip stability.
10 reps
Clamshell
Side-lying glute medius exercise essential for SI joint stability. Strengthens the muscles that control pelvic position.
15 reps
Dead Bug (SI Safe)
Core stability exercise that maintains neutral spine while moving limbs. Essential for SI joint control and protection.
8 reps
Dead Bug with Band Pull
Dead bug with added resistance from band pull-down. Increases challenge to core stability and anti-extension control.
8 reps
Fire Hydrant
Quadruped hip abduction for glute medius activation. Named for the classic dog position, targets lateral hip stability.
12 reps
Foam Roller Hip/TFL Release
Self-massage for outer hip and tensor fasciae latae. Helps release tight tissues that can contribute to SI dysfunction.
1 min
Gentle Figure-4 Glute Stretch
Modified piriformis/glute stretch performed gently to avoid SI joint stress. Tight glutes can contribute to SI dysfunction.
25s
Glute Bridge (Basic)
Foundational glute and core exercise for SI joint stability. Builds the posterior chain strength essential for SI health.
12 reps
Glute Set (Isometric Squeeze)
Simple buttock squeeze to activate glutes without loading the SI joint. Foundation exercise for glute strengthening in SI rehab.
15 reps
Goblet Squat (To Box)
Front-loaded squat to a box for depth control. Builds lower body strength while limiting range to protect SI joint if needed.
10 reps
Hamstring Strap Stretch (Small Range)
Gentle hamstring stretch using a strap to control range. Modified for SI joint protection by limiting range of motion.
25s
Heel Slides
Gentle leg sliding movement for hip mobility with core control. Safe exercise for acute SI pain phases.
10 reps
Hip Flexor Stretch (Half-Kneel SI Safe)
Modified hip flexor stretch with posterior pelvic tilt to protect SI joint. Tight hip flexors can stress the SI joint.
30s
Hip Hinge Drill (Wall Tap)
Foundational movement pattern to learn proper hip hinge mechanics. Essential preparation for deadlift variations.
12 reps
Hook-lying Abduction Press
Isometric outer hip press that activates glute medius and stabilizes the SI joint. Often paired with adductor squeeze for complete pelvic stability.
10 reps
Hook-lying Adductor Squeeze
Isometric inner thigh squeeze that often calms SI joint pain by 'closing the ring' of the pelvis. Very effective for acute SI flares.
10 reps
Isometric Shotgun (Abduction/Adduction)
Alternating adduction and abduction isometrics often taught by clinicians for SI pain relief. Can help 'reset' SI joint position.
5 reps
Lateral Band Walk
Side-stepping with band resistance for glute medius strengthening. Essential for single-leg stability and SI joint control during walking.
15 reps
Lateral Step-Up
Side-stepping onto a box for lateral hip and glute strength. Builds the muscles needed for side-to-side stability.
10 reps
Low Pogo Hops
Low-impact hopping for return to impact activities. Only for those with stable symptoms and good strength/control.
15s
Marching Bridge
Bridge progression with alternating leg lifts. Tests and builds single-leg pelvic stability essential for walking without SI pain.
8 reps
Mermaid Seated on the Pilates Wunda Chair
You sit side-facing on the wunda chair top with your legs straight out, held by your outer hips. Your inside arm is down and your outside arm is up. You lift tall from your seat and reach long before bending over to the side.
30s
Open Book Thoracic Rotation (Small Range)
Gentle upper back rotation to improve thoracic mobility without stressing the SI joint. Better thoracic mobility reduces demand on SI joint.
8 reps
Pallof Press with Step-Out
Advanced Pallof press variation with lateral step during press. Increases anti-rotation demand with split stance.
10 reps
Pelvic Tilts (SI Relief)
Gentle pelvic movement to reduce SI joint stiffness and find comfortable range of motion. Foundation exercise for SI joint rehabilitation.
15 reps
Plank (Full)
Standard forearm plank for core endurance. Essential exercise for anti-extension core stability.
30s
Plank (Modified - Knees)
Modified front plank from knees for core endurance. Builds foundational core strength before progressing to full plank.
20s
Prone Hip Extension
Face-down glute isolation exercise. Targets glute max with minimal stress on SI joint.
12 reps
Prone Press-Up (Partial)
Gentle lumbar extension from prone position. Can help some SI joint patterns, particularly those relieved by extension.
10 reps
Quadruped Hip Circle
Controlled hip circles on hands and knees for hip mobility. Improves hip range of motion without stressing SI joint.
8 reps
Quadruped Rock-Back (SI Safe)
Gentle hip flexion mobility on hands and knees. Keeps spine neutral to protect SI joint while improving hip mobility.
12 reps
SI Belt-Assisted Walking
Walking with an SI belt for additional pelvic stability. Particularly helpful for pregnancy, postpartum, or significant instability.
10 min
Seated Hip Flexor Stretch
Chair-based hip flexor stretch for those who can't kneel. Accessible alternative for office or mobility-limited users.
25s
Side Plank (Full)
Full side plank with straight legs for advanced lateral core strength. Builds the oblique and hip strength essential for SI stability.
30s
Side-lying Hip Abduction
Straight-leg side-lying hip raise targeting glute medius. Important for single-leg stability and SI joint support.
12 reps
Single-Leg Balance (Wall Support)
Basic single-leg stance with wall support for beginners. Builds the balance and control needed for all single-leg activities.
30s
Sit-to-Stand
Functional leg strengthening using a chair. Builds the strength for basic daily activities while training proper movement patterns.
12 reps
Skater Step (Low)
Controlled lateral stepping movement for balance and control. Prepares for more dynamic lateral movements.
10 reps
Split Squat
Static lunge position squat for beginner single-leg work. Foundation exercise before progressing to Bulgarian split squat.
10 reps
Split Stance Isometric Hold
Static lunge position hold to build stability in split stance. Prepares for more dynamic single-leg exercises.
20s
Standing Calf Raise
Basic calf strengthening for complete lower leg function. Supports proper walking mechanics and ankle stability.
15 reps
Standing Hip Flexor March
Standing knee raises for hip flexor activation and balance. Functional exercise for walking and stair climbing.
12 reps
Step-Up (Low Step)
Functional single-leg strengthening on a low step. Builds the leg and hip strength needed for stairs and daily activities.
10 reps
Step-Up with Knee Drive
Step-up with added knee drive at top for hip flexor activation. Builds complete hip strength for walking and stair climbing.
8 reps
Supine Knee-to-Chest (Single Leg)
Gentle hip flexion stretch bringing one knee toward chest. Can relieve some SI and low back tension.
20s
Supine Pelvic Clock
Gentle pelvic mobility exercise exploring all directions of pelvis movement. Excellent for finding comfortable positions and improving control.
6 reps
Supine Piriformis Stretch
Targeted stretch for the piriformis muscle which can contribute to SI and buttock pain. Similar to figure-4 but focuses on external rotation.
30s
Supported Child's Pose (Small Range)
Gentle resting position to relax lower back and SI region. Modified for SI joint sensitivity with limited range of motion.
30s
Tail Swish
You get on your hands and knees with your hands under your shoulders and knees under your hips. You breathe out and move your tailbone sideways to the right while your hands and knees stay still. Your spine stays level.
10 reps
Transverse Abdominis Activation
Isolated deep core muscle activation. Foundation exercise for all core stability work and SI joint protection.
10 reps
Wall Sit
Isometric leg strengthening against wall. Builds quad and glute endurance with supported spine position.
30s