Single hip rotations

Muscles worked

You need

How to do it

1. Stand tall and lift one knee up in front of you to hip height.
2. Keeping the knee bent, rotate the whole leg out to the side in a wide arc - like stepping over an invisible fence - then bring it down and around back to standing.
3. Complete your reps on one leg, then switch, and run the movement in reverse too: out to the side first, then around to the front.
4. Move slowly enough that your hip, not momentum, draws the circle.