Seated Hip External Rotation (female)

Seated Hip External Rotation (female) कैसे करें

1. 1

   Sit tall on the seat to begin Seated Hip External Rotation (female), feet flat on the floor and back supported.

2. 2

   Set a stable base, brace your core, and lightly engage your glutes.

3. 3

   Perform the working phase slowly, squeezing your glutes firmly at the end of the movement.

4. 4

   Exhale on the effort and inhale as you return; never hold your breath.

5. 5

   Avoid using momentum or letting your back round; stop if you feel sharp pain.