LYING HIP ROTATIONS

Key Takeaways

  • Lying hip rotations improve hip joint mobility and release tension in the glutes and lower back
  • They target the hip flexors, glutes, and deep hip rotator muscles
  • Commonly used as a gentle mobility drill or cool-down after lower-body training
  • Performed lying on your back with one knee drawn toward the chest
  • Should be done slowly and gently, avoiding any forceful pulling on the knee

Proper Form and Technique

  1. Lie flat on your back with your legs extended
  2. Bend one knee and draw it up toward your chest, holding it with both hands around the shin or knee
  3. Gently pull the knee closer to your chest, feeling a stretch through your hip and lower back
  4. Slowly guide the knee in a small circular motion, rotating it inward and outward within a comfortable range
  5. Continue for several slow rotations, then reverse the direction
  6. Release the leg back down and repeat with the opposite leg

Keep your lower back gently pressed into the floor throughout, and avoid pulling the knee in so far that it strains the hip joint.

Modifications for Different Fitness Levels

Beginners

Perform the movement with a smaller range of motion, simply holding the knee toward the chest without adding the rotation, until comfort with the position improves.

Intermediate

Add the full circular rotation, guiding the knee through a comfortable range in both directions while keeping the movement smooth and controlled.

Advanced / Added Challenge

Increase the size of the circular rotation gradually, or add a brief pause at the widest point of each rotation to deepen the stretch through the hip and glute.