Reverse Standing Hip Controlled Articular Rotation

Instructions

1. Hold onto a wall, barre, or sturdy surface for balance if needed.

2. Shift your weight onto one leg and keep that standing knee soft.

3. Keep your chest lifted, your core lightly engaged, and your pelvis as level as possible.

4. Start with the moving leg slightly behind you.

5. Lift that leg behind you into hip extension.

6. Then move the leg out to the side while keeping it lifted.

7. Continue bringing the knee forward toward your chest.

8. Complete the circle by bringing the leg back down to the starting position.

9. Move as slowly and smoothly as possible through the full circle.

10. Complete the prescribed number of circles in this reverse direction.

11. Repeat on the other side.

Common Compensations

• Do not lean your torso excessively to help move the leg.

• Do not let the standing knee cave inward.

• Do not rotate your pelvis or low back to make the circle bigger.

• Do not rush through the movement.

• Do not make the circle larger than you can control.

• Do not let the moving leg swing with momentum.

Extra Info

• You should feel this mostly in the glutes, hip flexors, and deep hip rotators of the moving leg.

• You may also feel the standing leg and core working to help you stay balanced.

• The goal is to move from the hip joint while keeping the rest of the body as still as possible.

• Smaller circles with better control are usually better than larger circles with compensation.

• You should not feel sharp pain, pinching, or numbness in the hip, low back, or standing leg.