Prone Hip Internal Rotation

Hip
Written By David Song

PRONE HIP INTERNAL ROTATION

This hip strengthening exercise will target your hip internal rotators. You will feel the muscles work on the side and front of your hip during this exercise. Lay face down and wrap a mini band around both of your ankles. Bend both knees to 90 degrees and keep one stable as the other one rotates inwards (foot will move away from the body during hip internal rotation). Hold the end range for 1-2 seconds before slowly returning to start.

Muscles Involved:

  • Gluteus Minimus

  • Gluteus Medius

  • Tensor Fascia Latae (TFL)

Related Conditions

  • Hip OsteoArthritis

  • Snapping Hip Syndrome

  • Greater Trochanteric Bursitis / Greater Trochanter Pain Syndrome

  • Gluteal Tendinopathy

  • ITB Syndrome

  • Hip Impingement

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