How to Do Hip Rotations
A beginner-friendly hip mobility exercise that primarily targets the hip flexors and surrounding stabilizer muscles while improving joint range of motion, enhancing balance, and reducing stiffness in the lower body.
Exercise Details
Level
Beginner
Primary Skill
Mobility
Required Equipment
Yoga MatMuscles
Primary
Quadriceps
Correct Form
1. Stand with feet shoulder-width apart, hands on your hips or extended out for balance.
2. Lift one knee to hip height in front of you.
3. Draw a big circle with your knee from inside to outside, keeping your knee bent at a 90°.
4. Alternate legs each time, repeating with your left leg.
2. Lift one knee to hip height in front of you.
3. Draw a big circle with your knee from inside to outside, keeping your knee bent at a 90°.
4. Alternate legs each time, repeating with your left leg.
Common Mistakes
Don't move jerkily; ensure each rotation is controlled.
Pro Tips
1. Start slowly to feel the full range of motion before increasing the speed.
2. Keep your back and the standing leg straight, with shoulders down and relaxed.
2. Keep your back and the standing leg straight, with shoulders down and relaxed.
