Hip Roll

Exercise Summary
Primary Muscle(s) Abdominals
Secondary Muscle(s) None
Equipment Bodyweight
Emphasis Isolation
Type Other

Hip Roll Instructions

  • Lie down on the floor resting on your back. Arms are out to your sides
  • With your legs & feet together, flex your knees at 90-degress. Elevate your legs so your quads are perpendicular to the ground.
  • In a controlled motion, slowly roll your hips from side-to-side while maintaining the position of your feet and knees. 
    • Your low back can come off the floor slightly. 
  • Keep your shoulders pinned to the floor.
  • Eyes are always focused up towards the ceiling.


  • Do not rush through this movement. Being in control is paramount to maximizing this exercise.
  • If rushed, momentum will take over versus the musculature of your core being properly activated.
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