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Hip Rotations (Push-up Position) |
(4 Ratings) |
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| Target Body Part: |
Abs, Butt/Hips, Legs - Thighs |
| Primary Muscles: |
Transverse Abdominus, Gluteus Medius/Minimus (Abductors), Adductors, Obliques |
Secondary Muscles:
(Synergists/Stabilizers) |
Rhomboids, Erector Spinae, Rotator Cuff, Anterior and Medial Deltoids (delts), Triceps, Pectorals (pecs), Serratus Anterior, Rectus Abdominus (abs), Gluteus Maximus (glutes), Quadriceps (quads), Hamstrings |
| Equipment Needed: |
No Equipment |
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Step 1
This exercise is a dynamic movement exercise used to prepare the body for activity. As it involves a modification to a traditional push-up, it is highly recommended you master your push-up technique before attempting this exercise.
Step 2
Starting Position: Kneel on an exercise mat and bring your feet together behind you. Slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward or turned slightly inward. Slowly shift your weight forward until your shoulders are positioned directly over your hands. Reposition your hands as needed to allow full extension of your body without any bend at the hips or knees. Stiffen your torso by contracting your abdominal / core muscles ("bracing")and glutes and quadriceps (butt and thigh muscles), and align your head with your spine. Place your feet together with your ankles dorsiflexed (toes pointed towards your shins).
Step 3
Rotational Movement: Exhale and gently draw one knee up towards your chest, bending the knee and flexing at the hip. Do NOT allow your hips and low back to pitch upwards or sag down towards the floor.
Step 4
In this knee-tuck position, rotate your hips to move your bent leg across the front of your torso, but avoid rotating or dropping your hips. Continue to move until your hips cannot rotate any further. Your head and shoulder should remain level throughout the exercise. Pause very briefly.
Step 5
Rotate in the opposite direction (away from your torso), rotating until your hips cannot rotate any further without movement in your spine. Your head and shoulder should remain level throughout the exercise.
For professional guidance in your exercise program,
find an ACE-certified Personal Trainer in your area. Before beginning any fitness program, always see a qualified healthcare provider for advice and to address any questions or concerns. The exercises presented on this website are for suggestion only and should not be substituted for medical diagnosis or treatment. Participate at your own risk and stop if you feel faint or experience shortness of breath.
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Customer Ratings
Average Customer Rating:
(4 Customer Ratings)
Rated by: Lisa (ACE-certified Professional)
Would Recommend this to others?: Definitely
Comments: Great exercise, but as stated at the beginning of the article, "master your push-up technique before attempting." This is not for clients who can't accomplish push-ups using proper form and technique yet, but, it can be used as a goal to work towards.
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Rated by: Katherine
Would Recommend this to others?: Most Likely
Comments: I tried it...I liked it in terms of being a good stretch and warming up the butt/hip muscles, but I think this can also be achieved from the hands and knees position for folks with wrist issues.
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Rated by: Monique
Would Recommend this to others?: Somewhat Likely
Comments: This is an extremely risky exercise that most individuals will not be able to perform well. I would only recommend this to highly conditioned clients. In my 20 years of training, I would say about 2% of the average exercisers in the gym can do this well.
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Rated by: Marcelle (ACE-certified Professional)
Would Recommend this to others?: Definitely
Comments: It incorporates a variety of muscles and seems like a simple exercise.
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