Kneeling Leg External Rotation
Improve hip mobility with Kneeling Leg External Rotation. A simple exercise to target those hard-to-reach muscles.
Muscle Groups
Primary
Secondary
Instructions
Kneeling Leg External Rotation
Positioning:
1. Start on your knees on a comfortable surface (like an exercise mat) with your knees hip-width apart.
2. Keep your back straight and engage your core.
3. Position your hands either on your hips or clasped in front of your chest.
Movement:
1. While keeping your knees grounded, lift your right foot off the ground.
2. Rotate your right foot outward, allowing your right knee to move away from your body.
3. Hold this position for a moment, feeling the stretch in your hip.
4. Slowly return your right foot to the starting position.
5. Repeat this movement for 8-12 repetitions.
6. Switch to your left leg and perform the same motion.
7. Complete the desired number of sets for both legs, ensuring to maintain proper posture throughout the exercise.
Tips:
- Focus on controlled movements rather than speed.
- If you feel any pain in your knees or hips, reduce the range of motion or take a break.