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Technique

  1. Get into a 90-90 position.
  2. Lift one foot off the ground by hinging at the knee, but without lifting the knee off the ground, or changing the knee angle.
  3. Repeat with the other foot for the same amount of times (and use that number to count the repetitions for the first side).
  4. Once you’ve done both feet, switch your legs position to the other side and repeat both feet lifts on that side.

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Form tips

  • Avoid as much as possible leaning to the side with your torso.
Logging: Work each side for the time indicated.

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Muscles

Strength

Primary

  • Glutes
  • Pelvis

Secondary

  • Hamstrings
Flexibility

Primary

  • Glutes
  • Pelvis

Secondary

  • Hamstrings
  • Gluteus maximus
  • Piriformis
  • Obturator externus
  • Obturator internus
  • Gemellus inferior
  • Gemellus superior
  • Quadratus femoris
  • Gluteus minimus
  • Gluteus medius

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Flexibility
Joint movements

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Regressions

e00v

90-90

Beginner
e0o1

Supported squat hip rotation

Novice
e17s

Standing hip axial rotation

Beginner
e0l6

Diamond frog

Novice
e0l1

Hip swivels

Beginner
e0vu

Supported sitting half lotus revolved spinal twist

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.