Standing Balance Single Leg Hip Rotation

Muscles worked

Setup

1. Stand with feet hip-width apart and arms extended out to the sides at shoulder height for balance.
2. Shift your weight onto your supporting leg, maintaining a soft, unlocked knee.
3. Lift the opposite knee until the thigh is parallel to the floor, creating a 90-degree angle at the hip and knee.

How to do it

1. Exhale as you slowly rotate your lifted knee and torso outward away from the midline, keeping the standing foot firmly planted.
2. Maintain a slow, controlled 2-second tempo for the rotation, ensuring your hips remain level.
3. Inhale as you rotate the knee back to the center starting position.
4. Perform all repetitions on one side before switching to the other leg.

Form checklist

• Keep the standing leg's glute squeezed to prevent the hip from 'sinking' outward.
• Ensure the rotation comes from the core and hip, not just the arms.
• Maintain a tall, upright spine and avoid leaning toward the standing leg.
• Keep your gaze fixed on a stationary point to help maintain balance.

Pro tips

• Focus on 'pinning' your standing foot into the floor to create a stable base for the obliques to pull against.
• Slow down the return phase to maximize the time under tension for the stabilizing glute muscles.

Make it harder

• Perform the movement while standing on an unstable surface like a foam pad to challenge proprioception.
• Hold a light medicine ball at chest height to increase the rotational load on the obliques.

Frequently asked

What muscles does the standing balance single leg hip rotation work?

The standing balance single leg hip rotation primarily targets the glutes and obliques, and also works the hamstrings and quadriceps as secondary muscles.

What equipment do you need for the standing balance single leg hip rotation?

The standing balance single leg hip rotation requires no equipment — just your body weight.

Is the standing balance single leg hip rotation good for beginners?

The standing balance single leg hip rotation is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Kettlebell Lunge With TwistIntermediate · abs, glutes, hamstrings, obliques, and quadriceps
• Lying Split AbductorBeginner · abs, glutes, and obliques
• Resistance Band Standing Balance Bent Leg Hip AbdIntermediate · glutes and obliques
• Resistance Band Standing Balance Hip AbductionIntermediate · glutes and obliques