Seated 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

• Sit on a chair or table.
• Bring your foot away from midline.
• Then bring your foot towards midline.
• Return slowly.
• Move in a slow and controlled manner.
• Do not allow your hip or buttock to come off the chair/table.
• Do not swing your leg.

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