Hip Sway Straddle Fold
The Hip Sway Straddle Fold mainly works the hip adductors (inner thighs), with help from the glutes & hips and hamstrings. No equipment needed: it uses just your bodyweight.
Hip Sway Straddle Fold Muscles Worked
Primary
Hip Adductors
Secondary
Glutes (gluteus maximus); Hamstrings
How to do the Hip Sway Straddle Fold
Setup
Stand with your feet significantly wider than shoulder-width apart.
Hinge forward at your hips, keeping your back straight and core engaged.
Place your hands on the floor in front of you. You can use your fingertips or palms for support.
Movement
From the hinged position, shift your weight towards your right foot, bending your right knee slightly while keeping the left leg extended straight.
Feel a deep stretch along the inner thigh (adductor) of your left leg.
Smoothly transition by shifting your weight across to your left foot, bending your left knee and keeping the right leg straight.
Alternate back and forth in a slow, controlled rhythmic motion.
Form Tips
Back Alignment: Keep your spine neutral throughout the movement to avoid rounding your lower back.
Depth: Only go as deep into the side lunge as your mobility allows while keeping your hands on the floor.
Weight: Keep your feet firmly planted; ensure your heels remain in contact with the ground during the weight shift.
Hip Sway Straddle Fold FAQs
What muscles does the Hip Sway Straddle Fold work?
The Hip Sway Straddle Fold mainly works the hip adductors (inner thighs), with help from the glutes & hips and hamstrings. The main muscles are the hip adductors.
What equipment do you need for the Hip Sway Straddle Fold?
None. The Hip Sway Straddle Fold is a bodyweight exercise, so you can do it anywhere.
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