Chair Standing Supported Single-Leg Hip Swirl
The Chair Standing Supported Single-Leg Hip Swirl mainly works the core and hip abductors (outer thighs), with help from the hip adductors (inner thighs). You'll need: chair.
Required Equipment
Chair Standing Supported Single-Leg Hip Swirl Muscles Worked
Primary
Hip Flexor (iliopsoas); Hip Abductor (gluteus medius)
Secondary
Hip Adductors; Hip Tensor (tensor fasciae latae)
How to do the Chair Standing Supported Single-Leg Hip Swirl
Stand tall next to a sturdy chair and lightly place one hand on the back for balance.
Engage your core and lift your outside knee up in front of you to about hip height.
Slowly open your lifted knee out to the side in a smooth circular motion.
Circle the knee backward and down until your foot returns to the starting position on the floor.
Complete all your repetitions in one direction before switching legs.
Chair Standing Supported Single-Leg Hip Swirl FAQs
What muscles does the Chair Standing Supported Single-Leg Hip Swirl work?
The Chair Standing Supported Single-Leg Hip Swirl mainly works the core and hip abductors (outer thighs), with help from the hip adductors (inner thighs). The main muscles are the iliopsoas and gluteus medius.
What equipment do you need for the Chair Standing Supported Single-Leg Hip Swirl?
Chair.
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