Double Hip Rotation Cross-Knee Drive
Boost core strength & hip mobility! This exercise rotates your hips while driving your knee across, improving coordination. Feel the burn!
The Double Hip Rotation Cross-Knee Drive mainly works the core and lower back. No equipment needed: it uses just your bodyweight.
Double Hip Rotation Cross-Knee Drive Muscles Worked
Primary
Spinal Erectors (erector spinae); Hip Flexor (iliopsoas); Obliques; Abdominals (rectus abdominis)
Double Hip Rotation Cross-Knee Drive Variations and Alternatives
How to do the Double Hip Rotation Cross-Knee Drive
Stand with your feet shoulder-width apart and your hands placed on your hips.
Begin by rotating your hips to the right, pivoting on your left foot while keeping your core steady and engaged.
Immediately rotate your hips to the left, pivoting on your right foot, and bring your right knee up and across your body toward your left elbow.
Make sure to keep your upper body tall and your core engaged throughout the movement.
Return your right foot to the floor and rotate your hips back to the right, pivoting on your left foot again.
Repeat this motion smoothly and continuously for the desired number of repetitions.
After completing the repetitions on one side, switch to the left side with the left knee driving towards the right elbow.
Make sure to keep movements controlled and focus on the rotation coming from the hips and the obliques while driving the knee. This will help to improve core strength, hip mobility, and coordination.
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Double Hip Rotation Cross-Knee Drive FAQs
What muscles does the Double Hip Rotation Cross-Knee Drive work?
The Double Hip Rotation Cross-Knee Drive mainly works the core and lower back. The main muscles are the erector spinae, iliopsoas, obliques and rectus abdominis.
What equipment do you need for the Double Hip Rotation Cross-Knee Drive?
None. The Double Hip Rotation Cross-Knee Drive is a bodyweight exercise, so you can do it anywhere.
What are some Double Hip Rotation Cross-Knee Drive variations and alternatives?
Similar exercises include the Arm & Knee Lift Rotation, Double-Knee Drive, Double-Knee Thrust Swipe and Side Double-Knee Thrust.
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