Balancing on one leg in a hip hinge, the pelvis rotates open and closed over the standing hip to build hip control and balance.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Standing on one leg with a soft knee, hinged forward so the torso and free leg are near parallel to the floor; lightly hold a support if needed.
Square your hips to the floor in the hinged position.
Rotate your pelvis and torso open toward the side of the free leg.
Rotate back through centre and turn the pelvis down toward the standing leg.
Complete the reps, then switch legs.
Breathing: Breathe steadily; exhale as you rotate open.
Rotate around the standing hip
Torso and free leg move as one
Standing knee soft and stable
Twisting only the upper body
Standing knee caving in
Rushing the rotation
Hold a wall or rack for balance until the pattern feels steady.