Lateral Hip Rotation

Hip Lateral Rotation

Positioning:

1. Seating Position: Sit on the edge of a bench or box with your feet flat on the ground. Your knees should be bent at a 90-degree angle.
2. Back Support: Keep your back straight and relaxed, sitting upright without leaning back against the bench.

Movement:

1. Start Position: Begin with your legs together, and your knees aligned closely.
2. Rotate Hip: Slowly move one knee outward while keeping your feet in place. Your foot should remain flat on the ground as you perform the rotation.
3. Return to Start: Bring your knee back to the starting position beside the other knee.
4. Alternate Sides: Repeat the movement with the opposite leg, ensuring that each side performs an equal number of repetitions.

Tips:

- Controlled Movement: Perform the movements slowly and with control, focusing on the hip joint.
- Breathing: Inhale as you prepare, and exhale during the movement outward.
- Stretching: If comfortable, you can hold the outward position for a moment to increase the stretch.

Repetitions:

- Aim for 10-15 repetitions on each side, gradually increasing as you build strength and flexibility.