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Hip Flexors · Intermediate

Hip External Rotation Skip

Rotational core drill for controlled trunk movement and oblique strength.

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Hip External Rotation Skip demonstration

Exercise overview

Training details

Hip FlexorsGlutes

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Begin traveling forward with a light skipping rhythm and an upright torso.
  2. 02Drive one knee upward, then open the thigh outward through controlled hip external rotation.
  3. 03Coordinate the movement with the opposite arm while keeping the pelvis facing generally forward.
  4. 04Land softly beneath the body and return the leg to neutral before the next skip.
  5. 05Alternate sides for the assigned distance without forcing the hip or losing the skipping cadence.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBanded Hip Flexor & Quad StretchComparable substituteBand Distraction Hip Flexor StretchComparable substituteCouch Stretch

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