Standing Hip Horizontal and Saggital Rotation (female)

Standing Hip Horizontal and Saggital Rotation demonstration gif

Instructions:

  • 1Stand upright with feet hip-width apart
  • 2Rotate your hip to the left and right in a smooth motion
  • 3Perform the rotation in a sagittal (back and forth) movement
  • 4Engage your core during each rotation
  • 5Repeat the rotation for chosen reps

Tips:

  • Ensure a smooth fluid movement during rotation
  • Engage your core throughout to support your lower back
  • Perform the exercise slowly to fully engage the targeted muscles
  • If necessary, hold on to a stable surface for balance

Standing Hip Horizontal and Sagittal Rotation Exercise Guide

The Standing Hip Horizontal and Sagittal Rotation is a dynamic exercise designed to enhance hip mobility and stability while engaging the core muscles. This exercise can be performed using only your body weight, making it accessible for individuals of all fitness levels. It is particularly beneficial for those involved in plyometrics, as it prepares the body for explosive movements.

How to Perform the Exercise

  1. Begin by standing upright with your feet shoulder-width apart.
  2. Engage your core and maintain a neutral spine throughout the movement.
  3. Slowly lift one leg off the ground and extend it to the side, performing a horizontal rotation of your hip.
  4. Return to the starting position and repeat the motion by rotating your leg forward into a sagittal position.
  5. Alternate between the horizontal and sagittal rotations for the desired number of repetitions.

Tips for Success

  • Focus on control: Move slowly and deliberately to maximize the effectiveness of the exercise and to avoid straining your muscles.
  • Maintain balance: Keep your supporting leg slightly bent to aid stability.
  • Use your arms: To help with balance, extend your arms out to the sides or forward.
  • Increase difficulty: To progress, you may hold a light weight in your hands or wear ankle weights as you become more comfortable with the movement.

Why Incorporate This Exercise

The Standing Hip Horizontal and Sagittal Rotation not only facilitates better hip mobility but also strengthens the hip abductors and flexors. Regular practice can improve overall athletic performance, particularly in sports that require sudden changes in direction and explosive movements. Additionally, it promotes better posture and alignment, making it a valuable addition to any fitness routine. Remember to listen to your body and adjust the movements as needed to suit your personal fitness level. Happy exercising!

Standing Hip Horizontal and Saggital Rotation Muscles Worked

Arms

Back

Core

Legs