Half Kneeling Hip Rotation
The Half Kneeling Hip Rotation mainly works the hip adductors (inner thighs), with help from the hamstrings and glutes & hips. No equipment needed: it uses just your bodyweight.
Optional Equipment
Half Kneeling Hip Rotation Muscles Worked
Primary
Hip Adductors
Secondary
Hamstrings; Glutes (gluteus maximus)
How to do the Half Kneeling Hip Rotation
Setup
Begin in a kneeling position on all fours on a yoga mat.
Extend one leg out directly to the side, keeping it straight with the sole of the foot flat or resting on the heel, depending on your mobility.
Execution
Maintaining a flat back, slowly shift your hips backward toward the heel of the bent knee.
Feel a deep stretch along the inside of the extended leg.
Hold this position for the desired duration or slowly pulse back and forth to increase range of motion.
Keep your hands on the floor in front of you for stability throughout the movement.
Ensure your chest remains square to the floor rather than rotating.
Half Kneeling Hip Rotation FAQs
What muscles does the Half Kneeling Hip Rotation work?
The Half Kneeling Hip Rotation mainly works the hip adductors (inner thighs), with help from the hamstrings and glutes & hips. The main muscles are the hip adductors.
What equipment do you need for the Half Kneeling Hip Rotation?
None. The Half Kneeling Hip Rotation is a bodyweight exercise, so you can do it anywhere.
What workout day should the Half Kneeling Hip Rotation go on?
It belongs on leg day in a push/pull/legs routine.
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