Mobility exercise
Lying Hip Twist and Hold
MobilityBodyweight1:39 demo
A lying rotation stretch that improves hip and spine mobility.
How to perform it
Lie on your back with your legs straight.
Bring one knee toward your chest.
Guide it across your body with the opposite hand.
Reach the other arm out and look the opposite way. Hold and breathe.
Coaching cues
- Guide the knee, don't force it
- Keep the reaching arm long
- Breathe throughout
- Ease out slowly
Make it easier
Rest the knee on a pillow.
Make it harder
Hold for longer.
What it trains
Spine rotationHip mobilityRelaxationTrunk mobility
Programming
30–45 seconds per side, 2 rounds.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
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