Procaryote
Hip · Mobility

Active Hip Rotation

Active hip rotation, 3 sets, 10 repetitions per side

Illustration of the Active Hip Rotation exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per side

Description: In a standing or lying position, keep the pelvis stable and the hip in a neutral position. Perform an active hip rotation by bringing the foot inward then outward, without moving the pelvis or compensating with the lower back. Control the movement to reach maximum range without pain.

Tips: Keep the back straight and the pelvis immobile throughout the exercise. Perform the movement slowly to feel the hip mobilization clearly.

Progression: Gradually increase the number of repetitions or add slight resistance with a resistance band when the movement becomes easy.

At a glance

Goal
Mobility
Level
Beginner
Equipment
none
Starting position
Standing or lying, pelvis stable, hip in neutral position
Clinical goal
Improve hip mobility
Also known as
hip rotation, active hip mobilization, internal and external hip rotation

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.