> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Supported squat hip rotation

> Novice · Dynamic · Unilateral. Flexibility

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| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Dynamic |
| **Symmetry** | Unilateral |
| **Athlete** | Marco |
| **Video length** | 32 s |

## Technique

1. Sit down, place your hands behind you and lift your butt off the ground.
2. Rotate one leg all the way in and all the way out to touch the ground with the knee.

<Info>
  **Logging:** Repetitions done on one side.
</Info>

## Muscles

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  <div className="flex items-center gap-2 font-semibold" style={{color: "#1e88e5"}}><Icon icon="arrows-left-right" color="#1e88e5" size={18} /> Flexibility</div>

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  <Columns cols={2}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#3393e7"}} />Glutes</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#3393e7"}} />Pelvis</li></ul></Card>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#9ec9ef"}} />Hamstrings</li></ul></Card>
  </Columns>
</div>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/ground-hands-or-body" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01h.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=29181eaf27fe629ddae54c0248aef224" alt="Ground (hands or body)" noZoom className="m-0 w-full h-full object-contain" width="286" height="173" data-path="images/equipment/q01h.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Ground (hands or body)</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="arrows-left-right" size={16} /> Flexibility</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/flexibility/flexible-hips" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Flexible hips</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Hip</span><a href="/collections/joint-movements/hip-external-rotation" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} />external rotation</a><a href="/collections/joint-movements/hip-internal-rotation" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} />internal rotation</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Regressions

<Columns cols={3}>
  <Card title="Hip swivels" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0l1.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=190c6be550c5434e6c82ac1814cdab05" href="/exercises/hip-swivels-e0l1" width="320" height="320" data-path="images/exercises/e0l1.jpg">Beginner</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Active 90-90" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0i9.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=8dec0e58c85df3030d5848a99ae3723b" href="/exercises/active-90-90-e0i9" width="320" height="320" data-path="images/exercises/e0i9.jpg">Novice</Card>
    <Card title="90-90" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e00v.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=49075724b9b5906326871b70c43b14f7" href="/exercises/90-90-e00v" width="320" height="320" data-path="images/exercises/e00v.jpg">Beginner</Card>
    <Card title="Supported sitting half lotus revolved spinal twist" img="https://mintcdn.com/openmovement/u4isihpalktq37dc/images/exercises/e0vu.jpg?fit=max&auto=format&n=u4isihpalktq37dc&q=85&s=cf6e0fe69ca1b73fee953d44ab66283b" href="/exercises/supported-sitting-half-lotus-revolved-spinal-twist-e0vu" width="320" height="320" data-path="images/exercises/e0vu.jpg">Novice</Card>
    <Card title="Opening 90-90" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0ku.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=08c420504ea8c55646f90549653f5b5a" href="/exercises/opening-90-90-e0ku" width="320" height="320" data-path="images/exercises/e0ku.jpg">Beginner</Card>
    <Card title="Standing hip axial rotation" img="https://mintcdn.com/openmovement/XQOJBoKc-Za4l09I/images/exercises/e17s.jpg?fit=max&auto=format&n=XQOJBoKc-Za4l09I&q=85&s=7776a2822f005b8b2dce9406bd204edf" href="/exercises/standing-hip-axial-rotation-e17s" width="320" height="320" data-path="images/exercises/e17s.jpg">Beginner</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/supported-squat-hip-rotation-e0o1). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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