Shin Box

Instructions

Sit on the floor with both knees bent and your feet wider than hip-width apart.
Place your hands behind you on the floor for support if needed.
Let both knees fall to one side so you arrive in a shin box position, with one leg in front and the other leg behind.
From that position, lift the knees and rotate through the hips to move both legs through the middle.
Let the knees drop to the other side so you switch into the shin box position on the opposite side.
Keep the movement smooth and controlled as you go side to side.
Use your hands as much or as little as needed for support.
Continue alternating sides for the prescribed number of reps.

Common Compensations

Do not collapse your chest forward as you switch sides.
Do not force the knees down if your hip mobility does not allow it.
Do not twist only through the low back instead of rotating from the hips.
Do not rush through the middle of the movement.
Do not let your feet move excessively if the exercise is meant to come from hip rotation.
Do not hold your breath.

Extra Info

You should feel this mostly in the hips, especially the internal and external rotators.
You may also feel your core working to help you stay upright during the transition.
This exercise is more about hip mobility and control than speed.
Using your hands for support is completely okay if needed.
You should not feel sharp pain in the hips, knees, or low back.