Bodyweight

Kneeling Hip Rotation

Perform the Kneeling Hip Rotation to target hips & lower back. This exercise enhances flexibility, stability & aids in rehabilitating hip & back injuries. With each rotation, balance is tested as the body smoothly transitions sides.

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Kneeling Hip Rotation instructions

Step-by-step instructions

Begin by getting on your hands and knees, keeping your hands directly underneath your shoulders and your knees under your hips.

Keep your back straight and your head facing forward.

Without moving your hands or knees, rotate one hip out to the side as far as comfortable, keeping your knee bent.

Return to the starting position in a controlled manner.

Repeat on the other side for the programmed number of reps.

Begin by getting on your hands and knees, keeping your hands directly underneath your shoulders and your knees under your hips.

Keep your back straight and your head facing forward.

Without moving your hands or knees, rotate one hip out to the side as far as comfortable, keeping your knee bent.

Return to the starting position in a controlled manner.

Repeat on the other side for the programmed number of reps.

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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