Seated Hip Rotation
Improves hip internal and external rotation
Mobility & StretchingBeginnerMobilityMobility
At a glance
| Muscles worked | Primary: Hip rotators |
|---|---|
| Muscle group | Mobility & Stretching |
| Difficulty | Beginner |
| Type | Mobility · Mobility |
| Sets & reps | 3 sets × 8-10 each direction |
| Estimated calories burned | ~25 kcal |
How to do it
- Step 1: Sit tall with legs extended
- Step 2: Rotate one knee in circles
- Step 3: Keep hips stable
- Step 4: Change direction
- Step 5: Switch legs
Equipment
- None (bodyweight) optional
Coaching tips
Benefits
Improves hip internal and external rotation
Common mistakes
Moving from lower back
Make it harder
Larger circles
Make it easier
Smaller circles
Breathing
Steady breathing
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 20-30s each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.