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All-Fours Hip Rotation With One Knee on Each Rotating Disc

IntermediateMobilityTier T2

You kneel on all fours with one knee in the middle of each round disc and both hands on the floor. You rotate your hips while your knees turn on the discs.

Targets: Hip

Stop if

If anything hurts or feels wrong, or a disc slips or tips, stop and ask a qualified health professional.

  • 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

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Place two identical round discs flat on a firm floor side by side with a small gap between them and kneel with one knee on the middle of each disc, your knees about hip-width apart and your hands flat on the floor. Put each knee on a 9-inch disc with the hands on the floor and the middle of the knees lined up with the disc markings.
  • Settle with your hands under your shoulders, your arms straight but not locked, your thighs upright, your back flat and your eyes on the floor between your hands, and lift your feet clear of the floor behind you with each foot straight behind its own knee.
  1. A man on all fours seen from behind and to his right, one knee on each disc, hands on the floor, feet lifted straight behind his knees.

    Step 1 of 5

    Kneel on all fours with one knee on the middle of each disc and both hands flat on the floor, your feet lifted behind you, each foot straight behind its own knee.

  2. The man on all fours with both lower legs swung inward behind him so his ankles are crossed, knees still on the discs.

    Step 2 of 5

    Keeping your knees on the discs, swing both lower legs inward from the hips until your ankles cross, your right ankle over your left, with your feet clear of the floor.

  3. The man on all fours with both lower legs swung outward behind him into a wide V, knees still on the discs.

    Step 3 of 5

    Keeping your knees on the discs, swing both lower legs outward from the hips into a V, with your feet clear of the floor.

  4. The man on all fours with both lower legs swung together to his right and his waist side-bent slightly, knees still on the discs.

    Step 4 of 5

    Keeping your knees on the discs and your hands on the floor, swing both lower legs together to your right and let your waist bend slightly to the right.

  5. A man on all fours seen from behind and to his right, one knee on each disc, hands on the floor, feet lifted straight behind his knees.

    Step 5 of 5

    Kneel on all fours with one knee on the middle of each disc and both hands flat on the floor, your feet lifted behind you, each foot straight behind its own knee.

Breathing

  • Breathe normally.

Safety Information

The knees rest directly on the discs, which can turn under them. If anything hurts or feels wrong, or a disc slips or tips, stop and ask a qualified health professional. 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.