Hip Swirls
Standing with the arms out, lift one bent knee in front and circle it out to the side and down, then switch legs: a hip-mobility drill.
How to do it
Setup
Standing tall, feet hip-width, arms out to the sides for balance.
Steps
- Lift one knee in front to hip height.
- Open it out to the side in a wide circle.
- Lower the foot back beside the other and repeat with the other leg.
Common mistakes
Leaning away from the moving knee: stand tall over the standing leg. Rushing small circles: make each one as wide as the hip allows. Standing knee locked hard: keep it soft.
Breathing
Steady with the rhythm.
