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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