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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman
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Exercises/Walking Hip Opener
MobilityBeginner

Walking Hip Opener

A walking drill that lifts the knee in front, circles it out to the side and places the foot down, warming up the hip through external rotation.

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Primary muscles

  • Hip Flexors
  • Gluteus Medius

Secondary muscles

  • Adductors
  • Hip Abductors
Sets
1–2
Reps
6–10 per side
Rest
0–30s

How to perform

Walking Hip Opener movement

Main muscles working (thicker lines)

Starting position

Standing tall with room to walk forward.

  1. 1

    Lift one knee up in front of you to hip height.

  2. 2

    Rotate the knee out to the side, opening the hip.

  3. 3

    Place the foot down and step forward.

  4. 4

    Repeat on the other leg; reverse the circle (out to in) for a set of hip closers.

Breathing: Breathe naturally as you walk.

Coaching tips

  • Tall posture

  • Big, controlled circle

  • Pelvis stays level

Common mistakes

  • Leaning the torso away from the moving leg

  • Making tiny circles

  • Rushing the steps

Safety notes

  • Hold a wall and do it in place if balance is a challenge.

Details

Body parts
Hips
Equipment
Bodyweight
Movement
Mobility · Locomotion · Balance
Exercise type
Mobility
Training goals
Mobility · Balance

Sets, reps and rest are general guidance — adjust to your goals and experience.

Similar Exercises

  • Hip CARsBeginner→
  • Walking Knee HugBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.