Exos | Formerly Core Performance

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Core Knowledge


T-Hip Rotations


  • Standing on one leg, holding on to a support with your opposite side hand.
  • Keeping a straight line between your ear and ankle, bend forward at the waist and lift your other leg straight behind you.
  • Open your hips and shoulders toward the ceiling until you feel a stretch in the inside of your hip.
  • Hold for 1 to 2 seconds.
  • Rotate your hips and shoulders down until you feel a stretch on the outside of your hip.
  • Complete the set on one side before repeating on the opposite side.

Coaching Tips

  • Move your shoulders and hips as one unit.
  • Keep the leg you're standing on slightly bent at the knee and your back leg lifted toward the sky.

Feel It

  • Stretching the inside and outside of the hip you're standing on.


Tags: Hamstrings, Mobility, Movement Preparation, Flexibility, Hip Pain, Hip, Stretching