Mobility

Bodyweight Standing Hip Rotation

Bodyweight Standing Hip Rotation enhances lower body flexibility & hip mobility. This warm-up exercise involves rotating hips in a circular motion to strengthen hip, back, and core muscles. Ideal for stability, flexibility, rehab, and prevention.
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Bodyweight Standing Hip Rotation instructions
Step-by-step instructions
1
Stand tall with your feet hip-width apart. Keep your arms by your sides.
2
Lift your right knee up to hip height in front of you.
3
Rotate your hip, moving your right knee out to the right side.
4
Bring your knee back to the front and lower your foot back to the ground.
5
Repeat this exercise with your left leg.
Stand tall with your feet hip-width apart. Keep your arms by your sides.
Lift your right knee up to hip height in front of you.
Rotate your hip, moving your right knee out to the right side.
Bring your knee back to the front and lower your foot back to the ground.
Repeat this exercise with your left leg.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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