Standing Hip Frontal Rotation with Arm Wipe
Improve hip mobility & coordination with this standing rotation exercise! Gentle & effective for all fitness levels.
The Standing Hip Frontal Rotation with Arm Wipe mainly works the core and hip abductors (outer thighs), with help from the back. No equipment needed: it uses just your bodyweight.
Standing Hip Frontal Rotation with Arm Wipe Muscles Worked
Primary
Obliques; Hip Abductor (gluteus medius)
Secondary
Lats (latissimus dorsi); Deep Core (transverse abdominis)
Standing Hip Frontal Rotation with Arm Wipe Variations and Alternatives
How to do the Standing Hip Frontal Rotation with Arm Wipe
Standing Hip Frontal Rotation with Arm Wipe
Equipment: None required.
Positioning:
Stand upright with your feet shoulder-width apart.
Keep your arms relaxed at your sides.
Movement Instructions:
Starting Position: Raise your right arm straight out to the side, parallel to the ground, while simultaneously bending your left knee slightly.
Rotate Your Hip: Gently rotate your hip towards the left while keeping your right arm extended to the side. Your left arm should still be hanging relaxed next to you.
Hold the Position: Hold this position for a moment to feel the stretch in your hip.
Return to Center: Bring your right arm back down to your side and straighten your left knee, returning to the starting position.
Repeat on the Other Side: Raise your left arm out to the side while rotating your hip to the right. Hold briefly before returning to the starting position.
Continue Alternating: Alternate between sides for the duration of your set, ensuring smooth and controlled movements.
Tips:
Keep your core engaged throughout the exercise for stability.
Focus on the hip rotation and arm movement to fully engage the muscles.
Perform this exercise in a slow and controlled manner to prevent injury.
Standing Hip Frontal Rotation with Arm Wipe FAQs
What muscles does the Standing Hip Frontal Rotation with Arm Wipe work?
The Standing Hip Frontal Rotation with Arm Wipe mainly works the core and hip abductors (outer thighs), with help from the back. The main muscles are the obliques and gluteus medius.
What equipment do you need for the Standing Hip Frontal Rotation with Arm Wipe?
None. The Standing Hip Frontal Rotation with Arm Wipe is a bodyweight exercise, so you can do it anywhere.
What are some Standing Hip Frontal Rotation with Arm Wipe variations and alternatives?
Similar exercises include the Hip Circle Rotation, Hip Swirl, Gluteu Mediu Roll-Ball and Standing Arm & Hip Circle.
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