Standing Hip Frontal Rotation with Arm Wipe
Improve hip mobility & coordination with this standing rotation exercise! Gentle & effective for all fitness levels.
Muscle Groups
Primary
Secondary
Instructions
Standing Hip Frontal Rotation with Arm Wipe
Equipment: None required.
Positioning:
1. Stand upright with your feet shoulder-width apart.
2. Keep your arms relaxed at your sides.
Movement Instructions:
1. Starting Position: Raise your right arm straight out to the side, parallel to the ground, while simultaneously bending your left knee slightly.
2. Rotate Your Hip: Gently rotate your hip towards the left while keeping your right arm extended to the side. Your left arm should still be hanging relaxed next to you.
3. Hold the Position: Hold this position for a moment to feel the stretch in your hip.
4. Return to Center: Bring your right arm back down to your side and straighten your left knee, returning to the starting position.
5. Repeat on the Other Side: Raise your left arm out to the side while rotating your hip to the right. Hold briefly before returning to the starting position.
6. Continue Alternating: Alternate between sides for the duration of your set, ensuring smooth and controlled movements.
Tips:
- Keep your core engaged throughout the exercise for stability.
- Focus on the hip rotation and arm movement to fully engage the muscles.
- Perform this exercise in a slow and controlled manner to prevent injury.