Standing Hip Internal Rotation
Exercise Overview
The standing hip internal rotation is an end range strengthening exercise for the internal rotators of the hip. This exercise requires a foam roller or yoga block. Place the flat end of the foam roller against the wall so that the roller is held horizontally at hip height. Flex the hip to 90 degrees by raising the knee and place it against the free flat end. Keep the spine neutral to isolate the movement to the hips. Begin by internally rotating the hip. Hold the end range position for up to 7 seconds before resting. Rest for 5-10 seconds before doing another repetition.
Muscles Involved
Gluteus Medius (anterior fibers)Gluteus MinimusPiriformis (when flexed past 90 degrees)Tensor Fascia LataeAdductor LongusAdductor BrevisGracilis
Related Conditions
Piriformis SyndromeHip Spine SyndromeLow Back PainSacroiliac Joint Syndromehip hypomobilityhip labral tear
