Videos
Instructions
- Stand with your feet shoulder-width apart and squat down deeply.
- Place your elbows inside your knees, hands together or on the floor for balance.
- Rotate your hips gently by shifting your knees side to side or performing small circular movements.
- Maintain the squat position throughout the movement.
- Return to standing slowly after completing the rotations.
Technical Tips
- Keep your chest lifted and back straight to avoid rounding.
- Ensure your heels remain flat on the floor.
- Perform the rotations in a controlled and slow manner.
Breathing Tips
- Inhale as you prepare to squat down.
- Exhale as you sink into the squat position.
- Breathe normally during the hip rotations to maintain stability.
Medical restrictions
- Knee injuries
- Severe hip mobility limitations
- Lower back pain or disc issues
How do Squat Hip Rotations improve my mobility?
Squat Hip Rotations improve your mobility by enhancing hip joint flexibility and range of motion, which are essential for achieving deeper squats and maintaining proper posture during lower body exercises.
Can I do Squat Hip Rotations every day?
Yes, you can perform Squat Hip Rotations daily as part of your warm-up or mobility routine to keep your hips flexible, reduce stiffness, and improve overall joint health.
Are Squat Hip Rotations suitable for beginners?
Yes, Squat Hip Rotations are suitable for beginners as they require no equipment and help build foundational hip mobility needed for other lower body exercises and daily movements.
Squat Hip Rotations are a mobility-focused exercise that enhances hip joint range of motion while maintaining a deep squat position. This movement is highly beneficial for improving hip flexibility, reducing joint stiffness, and preparing the lower body for dynamic exercises or heavy lifts. Performing Squat Hip Rotations helps activate and loosen up the hip flexors, adductors, and glutes, supporting better squat depth and proper alignment. It is often used as a warm-up drill or integrated into mobility routines to address tight hips and improve functional movement patterns required in fitness, calisthenics, and yoga disciplines. Incorporating this exercise regularly contributes to injury prevention, enhances athletic performance, and supports daily movement efficiency by promoting joint health and muscular readiness.