Lying Hip Rotation
Improve hip mobility & lower back flexibility with lying hip rotations! Gentle, effective, & perfect for warm-ups or cool-downs.
The Lying Hip Rotation mainly works the glutes & hips, with help from the lower back. No equipment needed: it uses just your bodyweight.
Lying Hip Rotation Muscles Worked
Primary
Glutes (gluteus maximus); Hip Rotators
Secondary
Spinal Erectors (erector spinae)
Lying Hip Rotation Variations and Alternatives
How to do the Lying Hip Rotation
1. Lie on your back on a comfortable surface with your knees bent and feet flat on the ground, hip-width apart.
2. Keep your arms at your sides with palms down for support.
3. Keeping the shoulders and the back of the head pressed into the ground, gently let both knees fall to one side, allowing your hips to rotate. Do not force the movement; go only as far as comfortable while maintaining both shoulders on the ground.
4. Hold the position for a second, experiencing a stretch in your hips and lower back.
5. Gently bring your knees back to the center to the starting position.
6. Repeat the motion, allowing your knees to fall to the opposite side.
7. Alternate sides for the desired number of repetitions, focusing on the quality of movement and control.
Make sure to breathe normally throughout the exercise and use gentle movements to avoid any injury. This exercise is commonly used as a warm-up, cool-down, or to improve hip mobility.
---
Lying Hip Rotation FAQs
What muscles does the Lying Hip Rotation work?
The Lying Hip Rotation mainly works the glutes & hips, with help from the lower back. The main muscles are the gluteus maximus and hip rotators.
What equipment do you need for the Lying Hip Rotation?
None. The Lying Hip Rotation is a bodyweight exercise, so you can do it anywhere.
What are some Lying Hip Rotation variations and alternatives?
Similar exercises include the 90-To-90 Hip Lean, Dynamic 90-To-90 Hip Twist, Hip External Rotator Stretch and Lateral Hip Rotation.
Training calculators
Work out the numbers behind your training before your next session.