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Lower bodyHip mobility · Level 3 of 3: More challenge

Floor hip rotation

Ease your hips through their range while sitting on the floor.

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Captured movement, awaiting exercise review. Only the body is shown. Chairs, supports and equipment are not.

What you need

A mat or folded blanket

Getting into position

  • Put a mat on the floor beside a sturdy chair.
  • To get down, hold the chair and lower one knee, then the other, onto the mat. Put your hands on the mat and sit down to one side. Bring your legs round in front of you.
  • Sit with your knees bent and feet flat on the mat, a little wider than hip-width apart.
  • Lean back on your hands, placed on the mat behind you.

How to do it

  1. Let both knees lower slowly to one side, only as far as is comfortable.

  2. Bring them back to the middle, then lower them to the other side.

  3. Keep moving slowly from side to side, breathing normally.

  4. To get up, roll onto your side, then onto your hands and knees. Move close to the chair, put your hands on the seat, bring one foot forwards and push up slowly. Sit on the chair for a moment before you walk.

Keep in mind

  • Slow and smooth, no bouncing.
  • A small movement is fine.
  • Stop if you feel pain in your groin or lower back.

Where you should feel it

Movement around your hip joints and a gentle stretch around the hips.

Stop or change something if you feel

Pain in the groin or inside the hip joint, or in your lower back.

A gentler starting point

Lie on your back with your knees bent and make the same side-to-side movement, or make it smaller.

When it feels easy

Pause for a breath at the end of each movement.

Your next small steps

Change one thing at a time. Stay on a step until it feels steady, then take the next.

  1. Sit on the mat leaning back on your hands, knees bent, and let both knees lower a little way to each side.

    1 set × 5–8 each side

    Move on when: Every rep is slow and smooth, two sessions running.

  2. Move a little further each session, only as far as is comfortable.

    1 set × 8–10 each side

    Move on when: Your fullest comfortable range feels easy.

  3. Pause for a breath at the end of each movement.

    1 set × 8–10 each side

    Move on when: You stay relaxed through every pause.

  4. Add a second set.

    2 sets × 8–10 each side

    Move on when: Both sets feel smooth, two sessions running.

Easier version
Supported standing hip movement coming soon

Levels in hip mobility

Each level is a separate variation. Move up when the last step on this page feels steady, and back down on a harder day.

  1. Level 1 · Supported startSeated hip rotation coming soon
  2. Level 2 · FoundationSupported standing hip movement coming soon
  3. Level 3 · More challengeFloor hip rotation (this page)

Explore related content.

Everyday focus
Reaching, bending and turning
Body area
Lower body
Muscles
To be confirmed
Equipment
Exercise mat, No hand weights needed
Movement format
On the floor
Starting point
Starting a routine
Age context
Older-adult focused

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