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Lower Body

Hip Rotations – Simple Workout To Improve Balance and Hip Range 

Hip rotations are one of the exercises that work on strengthening the glutes and hip abductors and help in improving lower body stability and flexibility. By improving hip balance hip rotations minimize the pain and the risk of injury in the hips, knees, and ankles.

Equipment: No equipment

Level: Beginners to advanced

Works on muscles: Hip, Thighs, Buttocks

Check out our exercises article for more videos of the full-body mobility workout routine.

O’Coach Free Tip

    • With inhale extend your leg and with exhale bend your knee to 90 degrees

    • Keep the hands on the hips and the core engaged

How to perform Hip Rotations correctly:

Hip rotation on right

Step 1:

Lift the right leg up and rotate it 90 degrees to the right

Tip: Engage your core while lifting your right leg at hip level

Step 2:

Bring the leg to its original position and make sure to keep your knee at waist level

Tip: Stand with hands on hips

Hip rotation

Hip rotation on left

Step 3:

Do it a few times, then repeat the same on the left leg

Tip: Repeat this and then relax your legs

Health benefits of Hip Rotations:

Hips are one of the most stable joints of the entire body, which supports the weight during movement and standing. But the muscles in the hip can become weak due to injury, surgery, or prolonged periods of sitting/inactivity. Doing simple hip rotations in your daily routine can help keep the muscles strong. There are various health benefits of performing hip rotation daily like:

    • Improving overall joint mobility

    • Restoring body neutrality and balance

    • Reducing knee pain and lower back pain

    • Preventing hip, knee, ankle, or any lower body injuries

What causes tightness in your hip muscle?


Many office/desk workers suffer from stiff hip muscles. The most common reason for all of them is lack of activity for office workers.
In your daily activities, you normally use a hip range of motion. The problem happens when you don’t return to the neutral position after sitting for prolonged periods of time. Lack of activity makes your hips tight and makes it difficult for you to move your leg and cause you pain in your lower body.

sitting in poor posture

Also Read: Pelvic Twists – A Quick Office Workout For Your Lower Back

Need for adding Hip Rotation to your routine:

Long periods of sitting cause the external hip rotators to become weak. The best thing you can do for your hip mobility is to add 2–5 minutes of hip rotation to your daily workout routine.

Some of you still say it’s hard to take out 2-5 mins in your busy schedule. But trust us, if you don’t want stiffness in your hips after sitting at your computer all day. This workout is the most effective approach to counteract the negative effects of our sedentary lifestyles. And your hips will thank you for this, we assure you.

To make a habit of performing this workout daily you just need two simple tools:

Your 2 minutes and The O’Coach app

2 mins Hip Rotation with O’Coach app:

Incorporate a 2- 5 mins Hip Rotation into your daily routine with the O’Coach app. To add this workout to your daily routine, you can create your own custom workout routine as per your needs or preferences or simply download the exercise.

Click here to check out the full detailed hip rotation exercise plan

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