Standing Hip Frontal Rotation Curl
Improve hip mobility & strength! Rotate & curl your leg for better balance and lower body control. Try the Standing Hip Frontal Rotation Curl now!
Muscle Groups
Primary
Secondary
Instructions
1. Stand upright with your feet hip-width apart, toes pointing forward, and arms by your side.
2. Shift your weight to one leg, preparing to move the other leg.
3. Without bending at the waist, raise your free leg out to the side, ensuring your toe is pointed forward and your hip, knee, and foot are aligned.
4. Once you have reached a comfortable height with your leg abducted to the side, rotate your leg at the hip, turning your knee and foot upwards, while keeping your leg elevated.
5. Hold the position briefly with the leg rotated, and then lower the leg back down to the starting position in a controlled manner.
6. Repeat for the desired number of repetitions before switching legs.
7. Perform equal reps on each leg for one set.
8. Aim for 2-3 sets, depending on your fitness level.
Make sure to keep your movements controlled and avoid jerky motions, focusing on engaging the hip and glute muscles throughout the exercise. Breathing regularly, inhale during the downward motion and exhale during the lift and rotation. Use a wall or chair for support if you need help balancing.
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