Glute Rotate Sit on Knee
The glute rotate sit on knee is a seated hip mobility drill that rotates the hip joint in a circular motion from a split-leg position. It targets the glutes and hip rotators, improving deep hip flexibility and range of motion.
How to do it
- Sit on the floor with one knee bent in front of you and the other leg extended behind.
- Place your hands on the floor for support.
- Slowly rotate your hips in a circular motion, shifting your weight gently.
- Continue rotating for the desired number of circles in each direction.
- Repeat on the other side.
Form cues
- Keep your hands on the floor to support your upper body weight.
- Move slowly and smoothly through the hip rotation circle.
- Breathe steadily as you shift your weight between your legs.
- Stop if you feel any pinching or sharp pain in the joint.
Breathing: Inhale as you prepare, and exhale slowly as you rotate your hips in a circle.
Common mistakes
- Rushing through the movement can cause you to pull a muscle or lose balance.
- Slouching too much in the upper back reduces the hip stretch.
- Pushing into sharp joint pain instead of easing off makes it harder to recover.
Muscles worked
Primary: glutes. Secondary: hip flexors, adductors.
Suggested sets & reps
Get fitter
2–3 sets × 10 circles per side, rest 45 s
Lose weight
2–3 sets × 10 circles per side, rest 45 s
Build muscle
2–3 sets × 8 circles per side, rest 60 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp hip or knee pain, ease off and choose a gentler stretching option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How often should I do this hip mobility movement?
You can safely perform this daily as part of your morning routine or post-workout cool-down.
What if my hip feels tight and won't rotate smoothly?
That is completely normal for beginners. Simply make smaller circles until your flexibility improves over time.
Should this movement hurt my knees?
No, it should not cause knee pain. If you feel discomfort in your knees, adjust your leg angle or stop.