This exercise involves sitting on one hip with the opposite leg extended out to the side and circling it in a half circle motion. It targets the hip abductors and external rotators.
Type
Strength
Equipment
No Equipment
Difficulty
Intermediate
Key Benefits
- Strengthens abdominal muscles
- Improves core stability
- Helps with posture
- Can be done anywhere without equipment
- Low impact exercise
- Can be modified for different fitness levels
How to perform
- Start by sitting on the floor with your legs extended in front of you.
- Bend your left knee and place your left foot on the floor, bringing your heel close to your left buttock.
- Place your left hand on the floor behind you for support.
- Extend your right leg out to the side, keeping it straight and your foot flexed.
- Slowly lift your right leg off the floor and begin to make small circles with your foot, keeping your leg straight and your toes pointed.
- Complete 10 circles in one direction, then switch and complete 10 circles in the opposite direction.
- Repeat on the other side.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Hip Flexors
Primary
Hamstrings
Primary
Adductors
Primary
Abductors
Primary