Standing Hip Sagittal Rotation with Shoulder Transfer
Improve hip mobility & core strength with controlled rotations. Transfer weight & feel the burn!
The Standing Hip Sagittal Rotation with Shoulder Transfer mainly works the core and hip abductors (outer thighs), with help from the back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Standing Hip Sagittal Rotation with Shoulder Transfer Muscles Worked
Primary
Obliques; Hip Abductor (gluteus medius)
Secondary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Standing Hip Sagittal Rotation with Shoulder Transfer Variations and Alternatives
How to do the Standing Hip Sagittal Rotation with Shoulder Transfer
Standing Hip Sagittal Rotation with Shoulders Transfer
Positioning:
Stand with your feet shoulder-width apart.
Keep your knees slightly bent and your core engaged.
Extend your arms out to the sides, parallel to the ground, with your palms facing down.
Movement:
Hip Rotation:
Shift your weight to your left leg while gently rotating your right hip forward.
Keep your shoulders stable and facing forward.
Allow your right leg to extend behind you, creating a straight line from your right shoulder to your right foot.
Transfer Shoulders:
As you rotate your hip, twist your torso slightly to the right, allowing your left shoulder to lower slightly.
Make sure to keep your arms extended and in line with your body.
3. Return to Starting Position:
Bring your right leg back to the starting position and twist your torso back to the front.
Repeat the movement, focusing on your left side by shifting your weight to your right leg and repeating the hip rotation and shoulder transfer.
Repetitions:
Perform 10-15 repetitions on each side, focusing on fluid movement and controlled rotation.
Tips:
Keep your movements slow and controlled to maintain balance.
Focus on engaging your core to support your spine during the rotation.
Avoid excessive twisting of the lower back; the movement should come from your hips and torso.
Standing Hip Sagittal Rotation with Shoulder Transfer FAQs
What muscles does the Standing Hip Sagittal Rotation with Shoulder Transfer work?
The Standing Hip Sagittal Rotation with Shoulder Transfer 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 Sagittal Rotation with Shoulder Transfer?
None. The Standing Hip Sagittal Rotation with Shoulder Transfer is a bodyweight exercise, so you can do it anywhere.
What are some Standing Hip Sagittal Rotation with Shoulder Transfer variations and alternatives?
Similar exercises include the Hip Circle Rotation, Back & Shoulder Slight-Squat Rotation, Standing Balance Hip Rotation and Standing Arm & Hip Frontal Bounce Rotation.
Training calculators
Work out the numbers behind your training before your next session.