Pelvic Neutral.
Your hips are a cup of water. Not the Kardashian pose, not the constipated banana. Right in between. This is where your running power actually lives.
What it is
Maintaining a neutral pelvis position — avoiding excessive anterior or posterior tilt. Squeeze your glutes to escape the "Kardashian pose" and pull your belly button up by an imaginary umbilical cord.
Why it matters
Pelvic position affects your entire kinetic chain. A neutral pelvis helps maintain proper spine alignment, engages your core effectively, and allows for optimal hip extension. Crucial for preventing lower back pain and ensuring efficient power transfer from core to legs.
The neuroscience
Maintaining a neutral pelvic position (approximately 10-15 degrees of anterior tilt) facilitates proper engagement of the lumbopelvic-hip complex. It creates an ideal length-tension relationship in the psoas major, allowing more efficient hip flexion during the swing phase. Additionally, a neutral pelvis promotes optimal shock absorption through the lumbar spine.
How to practice it
- 1Imagine your hips are a cup of water — don't spill it
- 2Squeeze your glutes lightly until hips are between banana and Kardashian
- 3Pull your belly button up toward the sky (imaginary umbilical cord)
- 4You'll feel your rectus spinus activate — a light tightness at the front of your hips
- 5Check your pelvis position throughout the day, not just running
Beginner
20s slow, 10s consistent, 10s fast x 3 reps
Intermediate
20s slow, 20s consistent, 15s fast x 3 reps
Difficult
5s slow, 15s consistent, 20s fast x 3 reps
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