Prone Hip Internal Rotation
Prone Hip Internal Rotation activates the upper gluteus muscles and the inner thigh muscles and targets the hip muscles.
ADVANCED
Swiss Ball Windshield Wipers
Swiss Ball Windshield Wipers can help you build a strong core on both sides of your body by emphasizing the obliques. This exercise also provides mobility and stability to the hips and lower back.
Demonstration Video
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Target Muscles
Instructions
- Lie on your back with your arms stretched out to the sides and resting your palms on the floor. Squeeze the Swiss ball between your feet and lift your legs towards the ceiling.
- While squeezing the ball, lower your legs to the sides as low as possible without lifting your upper back or arms off the floor. Then return the ball back to the center and repeat on the opposite side.
Tips
- Be sure to control the entire range of motion. Point your feet, don't let them hang loose.
- Keep your upper back and arms in contact with the floor throughout the movement.
Alternative Exercises
Sumo Squat To Stand
Sumo Squat To Stand is an effective lower body exercise that provides strength and flexibility to hamstrings, glutes, quads, and lower back muscles.
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