Hip rotation
About this exercise
"Hip rotation" targets the Tsakiya muscle group, suitable for beginners. The main load falls on: Abs, Obliques. Equipment needed: Bodyweight.
Description
Exercise to develop hip joint mobility and strengthen core muscles. It is performed by rotating the hips from side to side with motion control, which improves flexibility, coordination, pelvic stability and helps prepare the body for training.
Instructions
Starting position: Get into a high bar position with your palms under your shoulders. Straighten your legs, put your feet on your toes. Keep your body in a straight line from head to heels. Tighten your abs and buttocks. Execution: Smoothly turn your pelvis to the right, bringing your right hip closer to the floor. Return the pelvis to the central position. Turn your pelvis to the left, bringing your left hip closer to the floor. Alternate sides, keeping your arms and shoulders as still as possible. Breathe evenly, without holding your breath.
Muscles worked
Primary
Secondary
