Standing External Hip Rotation Warmup Stretch
Dynamically opens the hips through external rotation and prepares them for lower-body work.
Glutes & HipsBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: hips & glutes. Secondary: external rotators |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 30 seconds |
| Estimated calories burned | ~12 kcal |
| Equipment | None needed |
How to do it
- Stand tall with feet hip-width apart.
- Lift one knee and rotate the hip outward in a controlled circle or open pattern.
- Keep the torso upright and core lightly engaged.
- Alternate sides or complete one side then switch.
- Continue for the desired duration.
Coaching tips
Benefits
Dynamically opens the hips through external rotation and prepares them for lower-body work.
Common mistakes
Avoid forcing the range or losing balance.
Make it harder
Increase the rotation range gradually.
Make it easier
Hold onto a support for balance.
Breathing
Breathe rhythmically with the movement.
Build a workout with this exercise
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Intermediate · 3 sets × 10-12 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.