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Prone Hip Internal Rotation

BEGINNER

Prone Hip Internal Rotation

Prone Hip Internal Rotation activates the upper gluteus muscles and the inner thigh muscles and targets the hip muscles.

WARMUP BEGINNER NO EQUIPMENT

Demonstration Video

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Target Muscles

Layer 1
GLUTES

Instructions

  1. Lie face down on the floor with knees touching and bent at a 90-degree angle.
  2. Let your feet drop to the sides, dropping them as close to the floor as possible, keeping your knees together, bent at the same angle, and hips on the floor. Pause at the bottom and return to the starting position.

Tips

  • Keep your knees together during the exercise.
  • The hips should not rise when lowering the legs.
  • Be careful not to stretch too much. Walk until you feel a good stretch, hold, and then move your legs back.

Alternative Exercises

Band Internal Rotation
BEGINNER

Band Internal Rotation

PREHAB RESISTANCE BAND

Band Internal Rotation targets the subscapularis muscle, which is a very important muscle of the rotator cuff. The rotator cuff muscles help to provide stability for the shoulder joint. This exercise can also serve as a great warm-up exercise.

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Author

Owen
Owen Jones
Owen
Updated: 17 Sep 2024