Seated Shin Box Rotation

Hip RotatorsBodyweight

A seated hip mobility drill designed to gently improve internal and external hip rotation. It helps open up tight hips and reduces lower body stiffness.

How to do it

1Sit on the floor with your knees bent at 90 degrees and dropped to one side in a shin box position.

2Keep your torso tall, placing your hands on the floor behind you for balance if needed.

3Smoothly sweep your knees up and over to the opposite side, rotating your hips in their sockets.

4Pause for a second in the end position, feeling the gentle movement in your hip joints.

5Return to the starting position and repeat in the opposite direction.

Common mistakes

Flapping your legs across with momentum, loading the joints unnaturally.

Slouching heavily through your back, shifting work from your hips to your lower spine.

Jerking your torso and lifting your hips off the floor instead of rotating under control through the hips.

Breathing

Breathe deeply and evenly. Exhale as you transition your knees across, and inhale at the end points.

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.