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Instructions
- Sit on the floor with knees bent, placing one leg in front in external rotation and the other behind in internal rotation.
- Keep your feet planted and rotate both knees to the opposite side using controlled hip movement.
- Allow the pelvis to rotate naturally while keeping your torso as upright as possible.
- Continue switching sides in a smooth and controlled motion.
Technical Tips
- Keep your feet in contact with the ground at all times.
- Do not rush the movement; focus on smooth hip rotation.
- Engage your core to assist in stability and control.
- Use your hands behind for light support if needed.
Breathing Tips
- Inhale as you prepare to switch sides.
- Exhale slowly during the rotation movement.
- Maintain steady, controlled breathing throughout the set.
Medical restrictions
- Hip impingement
- Severe lower back pain
- Recent hip surgery
Description
The Shinbox Alternating Hip Rotation is a dynamic floor-based mobility drill designed to enhance internal and external rotation of the hips. Performed seated, this exercise improves joint health, active flexibility, and neuromuscular control of the hips and pelvis. The practitioner rotates both legs side-to-side between two 90-degree positions, keeping the torso stable while promoting a controlled transition through the full available range of motion. This drill is ideal for athletes, desk-bound individuals, or anyone seeking to improve lower body mobility and movement efficiency. It serves as a highly effective preparatory movement before lower body training, squats, or lunges, and helps to mitigate common mobility restrictions that can limit performance or contribute to discomfort. Accessible to all fitness levels, it requires no equipment and can be integrated into warm-ups, cooldowns, or active recovery routines.