Prone Hip Internal and External Rotation

Professional Rationale
An exercise that helps teach the body to dissociate the hip from the trunk and also to initiate weak stabilizers about the hip. A great exercise for any rehabilitation of lower chain dysfunction, especially endurance athletes of any level.

Client Rationale
This is an exercise to help strengthen the rotators of the hip, in their stabilizing function. It helps to teach your body to move the hip while staying stable in your trunk. Your body needs this ability for all basic functional mobility.



Instructions

• Lie on your stomach with your knee bent up to 90 degrees.
• Bring foot towards midline rotating at the hip.
• Then bring foot outwards, again rotating at the hip.
• Move in a slow and controlled manner.
• Keep your abdominals tight.
• Do not allow pelvis to move.
• Do not let foot 'fall' in each direction.

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