Standing Hip Frontal Rotation with Shoulders Adduction
Expert Advice
Keep your movements controlled and deliberate, focusing on the rotation of the hip and the adduction of the shoulders to maximize muscle engagement.
How-to-do Steps
- Stand with your feet shoulder-width apart and arms extended to the sides at shoulder height.
- Rotate one hip outward while bringing the opposite arm across your body towards the rotating hip.
- Return to the starting position and repeat on the other side.
- Continue alternating sides for the desired number of repetitions.
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Muscles Worked
Standing Hip Frontal Rotation with Shoulders Adduction primarily targets the Hamstrings, Glutes, Chest, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Hamstrings33%
Glutes33%
Chest34%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Standing Hip Frontal Rotation with Shoulders Adduction work?
Standing Hip Frontal Rotation with Shoulders Adduction primarily targets the Hamstrings, Glutes, Chest. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Standing Hip Frontal Rotation with Shoulders Adduction?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Standing Hip Frontal Rotation with Shoulders Adduction suitable for beginners?
Standing Hip Frontal Rotation with Shoulders Adduction is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
