Exercise
ABDOMINAL HIP ROLL
Stand
Squat
Form cues
Keep your arms flat on the floor in a T-position throughout — they anchor and prevent full rotation
Lower your knees to the side using slow, controlled movement, not gravity
Only lower as far as you can while keeping both shoulders on the floor
Feel the oblique contraction as you return the knees to center
Exhale as you return to center; inhale as you lower to the side
Progress to straight-leg variations for added core challenge
Instructions
Step-by-step technique
Lie flat on your back with your arms extended out to the sides in a T-shape. Lift your knees to a 90-degree angle so your thighs are vertical.
Keeping your shoulders flat on the floor, slowly lower both knees together to the right side. Lower only as far as you can while keeping the left shoulder down.
Pause briefly, then use your core to pull the knees back to center. Lower to the left side and repeat.
Continue alternating sides for the desired reps. The movement should be slow and controlled — resist letting momentum drive the knees from side to side.
The abdominal hip roll targets the obliques and deep rotational core muscles through a controlled rotational range of motion.