Hip Rotator Mobilization With Emphasis on IR

Description

Sit on the floor with your legs bent at a 90° angle: one leg in front of you and the other to the side. Place your hands behind you for support and to keep your torso stable. From this position, rotate your hips inward by lifting the foot of the leg on the side toward the ceiling, then slowly lower your foot back to the starting position. Then rotate your hips by alternating the position of your knees, bringing one knee forward and the other backward. Be sure to keep your upper body straight throughout the exercise.

Settings

Equipment

No Equipment

Positions

Seated

Difficulty

Difficult

Movement

Lateral RotationMedial RotationRotations

Contraction mode

Concentric