Alternating Standing Hip Frontal Rotation Raise
Improve hip mobility & core strength! Alternating arm raises with hip rotation for a full-body, feel-good exercise.
The Alternating Standing Hip Frontal Rotation Raise mainly works the core, with help from the back and traps. No equipment needed: it uses just your bodyweight.
Alternating Standing Hip Frontal Rotation Raise Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Lats (latissimus dorsi); Mid Traps (trapezius, middle fibers)
Alternating Standing Hip Frontal Rotation Raise Variations and Alternatives
How to do the Alternating Standing Hip Frontal Rotation Raise
Standing Hip Frontal Rotation with Alternate Raise
Positioning
Starting Position: Stand tall with your feet hip-width apart. Ensure your weight is evenly distributed on both feet.
Arm Position: Raise your right arm straight up above your head while keeping your left arm down at your side.
Movement Instructions
Raise Alternate Arm: While maintaining the right arm overhead, lift your left arm parallel to the floor in front of you, keeping it shoulder-width apart.
Rotate Hips: As you lift your left arm, pivot your right hip outward and rotate your torso slightly to the left.
Return to Start: Lower your left arm back to your side and simultaneously lower your right arm back down.
Repeat: Switch arms; now raise your left arm overhead and repeat the movement with your right arm. Rotate your hips to the right this time.
Continue Alternating: Perform this alternating arm raise and hip rotation for 10-15 repetitions on each side, focusing on fluidity and control.
Tips
Keep your core engaged to maintain stability throughout the movement.
Ensure your movements are slow and controlled to avoid strain.
If you feel discomfort, reduce the range of motion or take a break.
Alternating Standing Hip Frontal Rotation Raise FAQs
What muscles does the Alternating Standing Hip Frontal Rotation Raise work?
The Alternating Standing Hip Frontal Rotation Raise mainly works the core, with help from the back and traps. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Alternating Standing Hip Frontal Rotation Raise?
None. The Alternating Standing Hip Frontal Rotation Raise is a bodyweight exercise, so you can do it anywhere.
What are some Alternating Standing Hip Frontal Rotation Raise variations and alternatives?
Similar exercises include the Arm & Knee Lift Rotation, Lateral Swing & Knee Raise, Side Hip Raise and Side-To-Side Arm Rotational Extension.
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