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Mobility exercise

Front-Foot-Elevated Rotations

MobilityBodyweight1:05 demo

A rotation drill with the front foot on a step that improves hip mobility and rotational control.

How to perform it

  1. Place your front foot on a chair or box.

  2. Find your balance through the stance.

  3. Rotate your arms from one side to the other.

  4. Move through a comfortable range and repeat.

Coaching cues

  • Keep your balance
  • Rotate through a comfortable range
  • Keep breathing
  • Stay controlled
Make it easier

Reduce the rotation.

Make it harder

Rotate further or hold a light object.

What it trains

Hip mobilityRotation controlBalanceCoordination

Programming

8–10 rotations per side, 1–2 sets.

General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.

Keep exploring

More mobility & breathing

Lying Assisted Figure-4 Stretch

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Staggered-Stance Hamstring Stretch

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Lying Hip Twist and Hold

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All mobility & breathing →

Get started

Get your technique coached.

Book a free consultation for hands-on feedback on every movement.

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