Wednesday Exercise of the “WEAK” SEATED HIP ROTATION

Updated: April 12, 2016

Coach Rozy Blog

Wednesday Exercise of the “WEAK”


by Mark Roozen, M.Ed, CSCS,*D, NSCA-CPT,*D, TSAC-F, FNSCA

No matter if you are a sprinter, long distance runner, lifter or do some type of resistance training. If you workout hard or only a few days a week, many folks are tight in their hip complex. Tight hips can lead to back problems, tight IT bands that can cause knee problems and cause problems with training and recovery.

Todays EXERCISE OF THE “WEAK” is a great movement to do to help losing up the hip are – and it doesn’t take any equipment.



a.  Sit on the ground with the knees flexed and the feet in the toes-up position (Photo 1).

Seated Hip Rotatoin #1
b.  Anchor the heels on the ground and slowing pivot the opposite knee to the opposite heel. (Photo 2)

The pivot points of the moment should be the heels

Seated Hip Rotation #2
c.  Flex the torso over the lead thigh and reach the opposite arm to maximize the stretch on the upper extremity; then alternate sides and complete the movement


Do “8” reps on each side

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