Legs · Bodyweight
Sitting Lotus Pose Hip Horizontal Rotation
How to do the sitting lotus pose hip horizontal rotation, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Sit cross-legged in a lotus or easy seated position with your spine tall and hands resting on your knees. Gently press one knee down and rotate your hip to open it outward, feeling a stretch deep in the glute and hip. Hold the open position, then ease back and work the other side, moving slowly through a comfortable range.
- 1An opening stretch deep in your hip and outer glute
- 2Your spine staying tall as the hip rotates
- 3A gradual release as you settle into the position
Common mistakes
- Forcing the knee down past a comfortable range
- Slumping or rounding your back as you open the hip
- Bouncing into the stretch instead of holding it steady
Muscles worked
The sitting lotus pose hip horizontal rotation mainly works the glutes, with the external rotators, adductors, and hip flexors assisting.
- GlutesPrimary
- External RotatorsSupport
- AdductorsSupport
- Hip FlexorsSupport
- Lower BackMinor
- Lower AbsMinor
- HamstringsMinor
Kovo programs the sitting lotus pose hip horizontal rotation for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.