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Also known as: Wall-assisted hip rotations.

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Technique

  1. Stand on one leg while holding onto a wall or sturdy object for balance.
  2. Lift the other knee toward your chest.
  3. Rotate the lifted leg in a large circular motion, moving the knee out to the side, then back and down.

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Form tips

  • Use a stable support to maintain balance.
  • Move slowly to explore the full range of the hip joint.
  • Try to not move your pelvis or lower back to compensate
Logging: Work each side for the time indicated.

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Muscles

Strength

Primary

  • Pelvis
  • Quadriceps
  • Glutes

Secondary

  • Hip adductors
  • Hamstrings
Flexibility

Primary

  • Glutes
  • Hamstrings
  • Hip adductors

Secondary

  • Pelvis
  • Iliacus
  • Rectus femoris
  • Psoas major
  • Gluteus maximus
  • Piriformis
  • Obturator externus
  • Obturator internus
  • Gemellus inferior
  • Gemellus superior
  • Quadratus femoris
  • Gluteus medius
  • Gluteus minimus

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Equipment

Free Wall
Free Wall

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Appears in

Joint movements

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Progressions

e16p

Standing hip circles

Beginner
e16f

Assisted hip airplane

Novice
e175

Half kneeling hip opener

Beginner
e16s

Lying leg circle

Beginner
e0st

Wall lunge

Beginner
e1b0

Weighted wall straddle stretch

Intermediate
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.