Moves/Hip Magic: leg circles

Hip Magic: leg circles

ID: 918

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Exercise Type:
Core Rotate
Contraindications:
None
Equipment:
Floor Based, High Bands
Applicability:
Group
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Keep the lower half stable while the upper body rotates — or vice versa depending on the drill.
  2. 2. Control the return — the eccentric is where the core works hardest.
  3. 3. Establish a stable base before adding any dynamic component.

Regression:

Use a half-kneeling position to isolate rotational demand with reduced lower-body input.

Progression:

Add a plyometric or power element — rotational med ball throw — once strength is established.

Common Problems:

Rushing the return — the eccentric is as important as the concentric; control it.