Prone Hip Internal Rotation
Prone Hip Internal Rotation activates the upper gluteus muscles and the inner thigh muscles and targets the hip muscles.
BEGINNER
Supine Hip Internal Rotation
Supine Hip Internal Rotation improves internal rotator range of motion and helps prevent lower-body injuries.
Instructions
- Lie down on your back with your feet hip-width apart and your knees bent at a 90-degree angle. Stretch out your arms to the sides for stability.
- Spread your knees out to the sides without moving your feet until you feel your hips activate. Return to starting position.
Tips
- Never stretch into pain or discomfort that makes you hold your breath. Holding your breath increases overall tension and will only work against the stretching effect of the arms.
- Try to keep your lower back on the floor and get the full range of motion from your hips.
- If you feel the bones lock as you push your knees, try reducing the width of the pose. You are not going to stretch through the bone block; you need to change position.
Alternative Exercises
Lying External Rotation
Lying External Rotation strengthens your rotator cuff muscles and centralizes your arm bone within the scapula.
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