Prone Hip Internal Rotation

Beginner

Owen Jones

17 Sep 2024

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

Step 1
Lie face down on the floor with knees touching and bent at a 90-degree angle.
Step 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.

Prone Hip Internal Rotation targets Glutes as seen below.

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.

Beginner

Owen Jones

17 Sep 2024