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Corkscrew

IntermediateStrengthTier T3

Lie on your back with your knees bent, then raise both legs until your knees are above your hips. Keep your knees together and slowly move them in a circle without letting your feet drop to the mat.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Lie on your back with your knees bent, then raise your legs and slowly move your knees around in a circle.
  1. A man lying on his back on a mat with both knees bent and raised together above his hips, shins roughly level, arms resting on the mat at his sides.

    Step 1 of 5

    Lie on your back with your knees bent, then raise both legs together until your knees are centered above your hips, ready to begin circling them slowly.

  2. The same man lying on his back, his raised knees, still together, now drifted to his right side while his back stays flat on the mat.

    Step 2 of 5

    Keeping your knees bent and together, slowly move them around to your right side without letting your feet drop toward the mat.

  3. The same man lying on his back, his raised knees, still together, now further in toward his chest, his hips more bent than at the start.

    Step 3 of 5

    Continue the circle, drawing your knees further in, closer toward your chest, before circling them out to the other side.

  4. The same man lying on his back, his raised knees, still together, now drifted to his left side, mirroring the earlier right-side position.

    Step 4 of 5

    Continue circling your knees out to your left side, before bringing them back around to center to complete the circle.

  5. A man lying on his back on a mat with both knees bent and raised together above his hips, shins roughly level, arms resting on the mat at his sides.

    Step 5 of 5

    Lie on your back with your knees bent, then raise both legs together until your knees are centered above your hips, ready to begin circling them slowly.

Breathing

  • Breathe normally, breathing out during the most effortful part of the circle.

Safety Information

Try to keep a neutral posture through the back and pelvis. A neutral spine is one that is not arched, rotated or leaning to either side. Keep the low back holding a steady, gently curved neutral position against the mat throughout the circle, neither arching further nor pressing flat. Try to breathe out during the active part of the exercise that requires the most effort. Call your GP, 111 or 999 if your symptoms or condition worsens or you are concerned about anything while doing these exercises. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.