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Hip Flexors · Intermediate

Standing Balance Hip External Rotation

Single-leg balance drill opening and closing the lifted hip through controlled external rotation.

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Exercise overview

Training details

Hip FlexorsAdductorsAbductorsGlutesCore

Equipment

Bodyweight

Sets × reps

2 × 8 / side

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Stand tall on one leg and use a stable support if needed.
  2. 02Lift the opposite knee to a comfortable height in front of you.
  3. 03Keep the pelvis level as you rotate the lifted thigh outward like opening a gate.
  4. 04Return the knee to the front without twisting the standing foot or trunk.
  5. 05Complete the side slowly, then switch legs.

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Variations

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

Harder progressionStanding Hip CARRelated variationMini Band Standing Single Leg Knee External Rotation

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Alternatives

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

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