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  • Writer's pictureFAM

Improve Balance and Hip Range – Single Leg Hip Rotations

Single leg hip rotations will help improve balance and hip range as well as work your glutes, abductors, anti-rotators, and core. This is an intermediate exercise and should be performed on a stable surface prior to using StrongBoard Balance board. This exercise is primarily for the glutes, abductors, and anti-rotators but will also strengthen the entire core musculature.

Featuring Nedra Quintana – Personal Trainer


1. Start with StrongBoard Balance in a lateral position and place your right foot across the center of the StrongBoard platform, covering the logo.

2. Step up onto the platform, raising your left knee so that your thigh is parallel with the floor.

3. Holding this position, open your leg (external rotation) from the hip into a circular motion – Up/Out/Down.

4. Repeat for the desired number of repetitions or duration. Switch legs and repeat.


Keep abs braced during the entire movement. Keep thigh parallel when externally rotating. The rotation allows you to hit all three planes. For more of a challenge, you can add weight. You can also slow tempo of rotations.

StrongBoard Balance utilizes MULTI SPRING TECHNOLOGY™ that works with your body to deliver the perfect amount of stimulation to keep your core musculature and stabilizing muscles engaged and contracted, while training your central nervous system, improving posture, proprioception and reaction time.

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