Lying Hip Rotation
How to do it
Starting position
- Lie on your back and bend both knees.
- Place both arms on the floor by your sides.
- Lift one leg while keeping the knee bent.
Movement
- Slowly draw circles with your raised knee.
- Keep your hips and shoulders flat on the floor.
- When time is up, lower your leg and do the other side.
Breathing
Do not hold your breath, and breathe comfortably as you circle.
Trainer tips
- Keep your pelvis pinned to the floor
Cautions
- If your pelvis rocks with the movement, make smaller circles.
- Do not let your shoulders lift off the floor.
Exercise info
| Primary muscles |  Glutes |
|---|---|
| Equipment |  Bodyweight |
| Movement pattern | Stretching |
| Recommended time | 20 sec–40 sec (one side at a time) |
3 similar exercises
Representative exercise: Lying Hip Rotation
Related exercises
90/90 SwitchHarder90/90 StretchHarderKneeling External RotationSimilar exerciseKneeling Leg CircleSimilar exerciseFigure-4 Glute StretchSimilar exerciseFoam Roller Recumbent Glute Stretch (Crossed Legs)Same muscle · different equipmentLying Leg Hang Abductor StretchSame muscle · different equipmentMassage Ball Gluteus Maximus StretchSame muscle · different equipmentStability Ball Tensor Fasciae Latae RollSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.