INTERNAL ROTATION HIP MARCH

The internal rotation hip march exercise is used to strengthen the hip internal rotators in hip flexion. Start by anchoring a band to a stable object beside you at knee height. Loop it around the outside of your foot furthest away from the anchor point. Begin to raise your knee towards the chest while maintaining a roughly 90 degree bend in the knee. Lower the leg to complete a repetition.

Muscles involved:

• tensor fascia latae (TFL)

• gluteus minimus

• anterior fibers gluteus medius

• pectineus

• piriformis

• adductor longus

• adductor brevis

• gracilis

Related conditions:

• piriformis syndrome

• groin strain

• hip bursitis

• ITB syndrome

• greater trochanteric pain syndrome

• hip adductor strain

• gluteus medius tendinitis

Exercise videos