Kneeling Hip Rotation

All-LevelsExternal & Internal Rotation
Written By Danielle Enos (Dani Winks)

Flexopedia > Hip External Rotation & Hip Internal Rotation

Kneeling Hip Rotation

Muscle Group Strengthened: Hip External Rotators, Hip Internal Rotators, Glutes

Type of Stretch: Active Dynamic

Difficulty: All Levels

Suggested Prerequisites: none

This kneeling hip rotation drill works on our hip rotation while our leg is in a neutral (or even slightly extended) position. Working on our hip rotation in this position can be especially helpful for students working on their “turn out”.

How To

Step 1

Start kneeling on all fours. Extend one leg behind you, bending the knee so your foot points up toward the ceiling and lifting the knee to hip height. Be careful not to lift the knee so high that your back arches, we want the thigh to stay in line with our torso (parallel to the floor).

Step 2

Keeping your knee in the same spot, rotate your thigh to the outside (foot falling toward the inside), then thigh to the inside (foot falling towards the outside).

Keep rotating your side to the outside and inside, flopping your foot side to side in the air, for 8-12 reps.

Modifications

Need to make it easier?

Let the working leg drop so the knee is slightly lower than hip height.

Want to make it harder?

Engage the glutes to lift the knee just slightly higher than hip height (but without arching your back!) - this will put you into a position of hip extension (where the thigh is slightly behind the torso).

 
 
Danielle Enos (Dani Winks)

Dani is a Minneapolis-based flexibility coach and professional contortionist who loves sharing her enthusiasm for flexibility training with the world.

https://www.daniwinksflexibility.com
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