Hip Extension/Rotations

A hip isolation exercise for reaching your maximum rotation and extension. The chest stays quiet while the hips work the rotation and extension of the hips, starting with a box where you contract, arch and pinch the sides to reach your maximum. Then rotate in a circle three times and look. Pick the hip up and over, rising onto the ball of the foot, so the hip draws a figure eight. A groove with the heel coming up finishes the exercise.

Feet are planted, legs open a little wider and both knees bend. Shoulders press back and arms stay out of the way so the hips take over.