Standing Horizontal Hip Rotation
Improve hip mobility & stability. Rotate your leg horizontally, engaging core & glutes. Great for warm-ups & injury prevention!
Muscle Groups
Primary
Secondary
Instructions
Standing Hip Horizontal Rotation
Positioning:
1. Stand with your feet shoulder-width apart.
2. Keep your knees slightly bent.
3. Engage your core by pulling your belly button in towards your spine.
4. Extend your arms out to the sides at shoulder height, palms facing down.
Movement:
1. Begin by shifting your weight onto your right foot.
2. Rotate your left leg outward, lifting it off the ground, keeping it straight.
3. Move your left leg horizontally across your body to the right while keeping your arms steady.
4. Bring your left leg back to the starting position.
5. Repeat the movement for a set number of repetitions (e.g., 10-15), then switch legs and perform the same number of repetitions with your right leg.
Tips:
- Maintain a straight posture throughout the movement.
- Focus on controlling the leg movement to avoid swinging.
- Keep your breathing steady; exhale during the leg extension and inhale as you return to the start.