Hip Roll

A lying mobility drill where you roll your hips side to side to improve mobility and warm up the hip joint.

Instructions

1. Lie on your back on a mat with your knees bent and feet flat on the floor.
2. Keep your feet hip-width apart and parallel to each other.
3. Place your arms out to the sides for stability and balance.
4. Slowly roll your knees to one side, keeping both feet on the floor.
5. Return to center and roll to the opposite side.
6. Continue alternating sides in a smooth, controlled manner.

Tips

• Keep your shoulders flat on the ground throughout the movement.
• Move slowly and avoid forcing the stretch.
• Focus on the sensation of the hip mobility improving with each rep.
• This is an excellent warm-up exercise before training.
• Breathe steadily and relax into the movement.