Hip Internal Rotation + Abduction

Description

Lie on your side with your hips and knees bent to about 45°, keeping your head aligned with your spine. Gently separate your knees from each other, then lift the top foot toward the ceiling without moving your pelvis. Emphasize the movement by raising the heel to create an internal hip rotation, without straightening the leg. Then slowly return by bringing the feet closer together, keeping a slight space between the knees.

Settings

Equipment

No Equipment

Positions

Side Lying

Muscle groups

Hip internal rotators

Difficulty

Moderate

Movement

Medial Rotation

Contraction mode

Concentric