Standing Arm & Hip Frontal Bounce Rotation
Boost mobility! Gentle arm bounces amplify hip rotation in this dynamic stretch. Engage your core for a full-body boost.
The Standing Arm & Hip Frontal Bounce Rotation mainly works the hip abductors (outer thighs) and core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Standing Arm & Hip Frontal Bounce Rotation Muscles Worked
Primary
Hip Abductor (gluteus medius); Hip Flexor (iliopsoas)
Secondary
Obliques; Lower Back (quadratus lumborum)
Standing Arm & Hip Frontal Bounce Rotation Variations and Alternatives
How to do the Standing Arm & Hip Frontal Bounce Rotation
Stand with your feet shoulder-width apart and arms crossed over your chest or extended out parallel to the ground.
Begin lifting your right knee side-ways (to the right), rotating your hip outward while keeping your upper body facing forward.
As you lift your knee, bounce your arms gently upwards to enhance the dynamic stretching and to maintain balance.
Return your right foot to the original position and immediately lift your left knee side-ways (to the left), again rotating your hip outward.
Continue to alternate sides smoothly, keeping the movement controlled but energetic to maintain a dynamic stretch and work the hip rotators.
Focus on engaging your core and maintaining upright posture throughout the motion.
Perform the exercise for the desired amount of time or repetitions, focusing on mobility and a full range of motion on each side.
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Standing Arm & Hip Frontal Bounce Rotation FAQs
What muscles does the Standing Arm & Hip Frontal Bounce Rotation work?
The Standing Arm & Hip Frontal Bounce Rotation mainly works the hip abductors (outer thighs) and core, with help from the lower back. The main muscles are the gluteus medius and iliopsoas.
What equipment do you need for the Standing Arm & Hip Frontal Bounce Rotation?
None. The Standing Arm & Hip Frontal Bounce Rotation is a bodyweight exercise, so you can do it anywhere.
What workout day should the Standing Arm & Hip Frontal Bounce Rotation go on?
It belongs on leg day in a push/pull/legs routine.
What are some Standing Arm & Hip Frontal Bounce Rotation variations and alternatives?
Similar exercises include the Double Hip Rotation Cross-Knee Drive, Hip Swirl, Loop Standing Hip Infinity Mobility and Box Hip-Flexor Shin Switch.
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