Standing Hip Rotation
- Primary musclesAdductors
- EquipmentBody Only
- LevelBeginner
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01Starting position -
02Final position
Muscles worked
Primary muscles
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Add "Standing Hip Rotation" to a workout in the AtletIQ app: sets, reps and time are saved to your log.
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How to do it
4 stepsStand tall next to a wall or a chair and rest one hand on it for balance. Shift your weight onto one leg and keep that knee soft.
Lift the other knee until your thigh is about parallel to the floor and bend it to roughly 90 degrees.
Rotate the raised thigh outward in a slow circle, moving only at the hip joint. Keep your torso upright and your hips level.
After the planned reps, reverse the direction so the knee turns inward. Then lower the leg and repeat on the other side.
Make the circle as large as you can control. If your standing hip shifts sideways, shrink the circle.
This is a warm-up movement. It should feel loose, never forced.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.