Seated Hip Rotation

GlutesBodyweight

A seated hip mobility drill designed to gently rotate the hip joint, improve mobility, and relieve glute tightness.

How to do it

1Sit on the floor with your knees bent in front of you and plant your hands on the ground behind your back.

2Set your feet wider than shoulder-width apart and keep your chest upright.

3Smoothly lower one knee inward toward the floor, rotating through the hip joint.

4Hold briefly in a comfortable end-range without forcing the joint.

5Return to center and repeat the movement on the opposite leg.

Common mistakes

Lifting the hips high off the floor with the knee, losing isolated rotation in the hip joint.

Jerking or forcing the leg down rapidly, placing strain on the ligaments.

Rounding the back excessively and collapsing into the shoulders while supporting yourself.

Breathing

Breathe naturally: exhale as you lower the knee inward, and inhale as you return to center.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.