Rollover Exercise Guide
Exercise Profile
- Target
- Hips
- Equipment
- Body weight
- Body Part
- Hips, Waist
- Primary Muscle
- Hips
- Secondary Muscles
- Lower Back, Waist
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2
- Alternate Names
- Hip Rollover
Visualised Target Muscle Groups
Front
Back
How to: Rollover
- Lie flat on your back with knees bent and feet flat on the floor.
- Gently roll your knees to one side while keeping your shoulders flat against the mat.
- Pause at the end of the movement for a few seconds.
- Roll back to the center and repeat on the other side.
Common Mistakes
- Not engaging the core, which can lead to injury.
- Rolling too fast, reducing the effectiveness of the stretch.
- Letting the knees drop out to the sides instead of keeping them together.
Modifications
- Perform the rollover on a soft surface like a mat to cushion your back.
- Limit the range of motion if experiencing discomfort.
Tips
- Engage your core to stabilize as you roll.
- Keep your movements slow and controlled to maximize effectiveness.
- Breathe deeply to enhance relaxation during the stretch.
Rollover Alternatives
Tags
stretching
hips
waist
flexibility
core
beginner
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