Supine Banded Hip Internal Rotation

HipHip Mobility
Written By David Song

SUPINE BANDED HIP INTERNAL ROTATION

This is a hip strengthening exercise that targets your hip internal rotators. Here we isolate the hip from the low back to make sure we can reach full range without compensating in another area. Lay face up with your hips and knees flexed to 90 degrees. Place a foam roller between your knees and compress it to stabilize the lower body. Loop a mini band around both feet to provide resistance. Rotate your thigh inwards (foot will move away from the body) and feel the muscles of your outer hip contract. Aim to reach 45 degrees of hip internal rotation.

Muscles Involved:

  • Gluteus Minimus

  • Anterior Fibers of Gluteus Medius

  • Tensor Fascia Latae

  • Pectineus

Related Conditions:

  • Hip Impingement

  • Hip Osteoarthritis

  • ITB Syndrome

  • Greater Trochanteric Pain Syndrome

  • Hip Bursitis

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Seated Banded Hip Internal Rotation