The Dangling Pelvis / A Smaller Butt

You’ve heard it before – “my butt is too big?”

People of normal weight might make this statement. But 85% of the time, it’s not anatomically true. Instead, it’s a changeable structural/movement issue that only gives that appearance. Let’s break that down.

Rather than a big butt, the culprit is a forward rotated pelvis. This gets a bit technical but stay with me. Picture a horizontal plane that passes through both of your hip joints (where the ball of the leg fits into the pelvic socket). That horizontal plane is level to the ground. The “big butt” occurs when the front of the pelvis lies below the plane, and the back of the pelvis lies above the plane. If you restore a level pelvis, the big butt appearance goes away. When the pelvis is used as-designed, no cure or fix is needed.

Why does this work? As usual, we perceive objects in their environment. We see the pelvis, lower back, and upper legs as a group. Your butt doesn’t exist alone in space! The “big butt” is pulled upward in back, and the legs don’t appear to be under it.

So, how do we improve this aspect of personal presentation? Answer: we de-rotate. First, stretch the muscles between the back of the rib cage and the back of the pelvis. This allows the back of the pelvis to drop downward. Second, relax the quadricep muscles in front of the upper legs. Since one of the quadricep muscles pulls the pelvis down in front, relaxing it allows the front to rise. Third, send your breath downward to the front of the lower spine to develop greater awareness. There are more muscle groups to explore, but these three are a good start.

Ok. Enough technicalities. How does this feel? Enter the dangling pelvis. The dangling pelvis is a way of perceiving pelvic movement. Envision that the pelvis is suspended between your diaphragm and knees. As you walk, the pelvis passively moves without restriction. Let it float. Be fluid. It should feel like the pelvis drops downward in back and swings under you. The sensation mimics a pendulum that starts high in back, and swings forward between the legs.

A sense of support from beneath is a clue that you’re on the right track. Breathing becomes easier.

You will also gain unexpected benefits. De-rotation itself qualifies as a health practice. The curve in your lower back will become less severe. A beer-gut will recede. Internal organs benefit as they are restored to natural alignment.

Whether your goal is a smaller butt or overall health, you will feel better.


Jack Menear