Description:
Lying Hip Internal Rotation is an isolation exercise that targets the internal rotator muscles of the hip, specifically the gluteus medius. This exercise is performed while lying in a prone position and involves rotating the top leg inward against gravity. Lying Hip Internal Rotation helps strengthen the hip muscles responsible for inward rotation, promoting hip stability and reducing the risk of hip-related discomfort and injuries.
Benefits:
- Strengthens the hip internal rotator muscles, particularly the gluteus medius.
- Enhances hip stability and balance.
- Reduces the risk of hip-related discomfort and injuries.
- Can contribute to improved sports performance and functional movement.
Profile:
| Equipment: | None (Bodyweight) |
| Type: | Bodyweight |
| Level: | Beginner |
Muscles:
Targeted Muscles
Classification:
| Utility: | Isolation |
| Mechanics: | Isolation |
| Force: | N/A |
Instructions:
- Step 1: Attach the cable ankle cuff to your ankle, securing it to the furthest low pulley.
- Step 2: Stand near the cable machine and step one foot over the cable, then lie down prone (face down) perpendicular to the cable.
- Step 3: Bend your knee at a 90° angle so that the attached ankle crosses over your resting straight leg, which is closest to the pulley.
- Step 4: Adjust the positioning of your legs slightly away from the cable pulley until you feel a slight stretch in your hip.
- Step 5: Keeping the knee of the attached leg bent at approximately 90°, initiate the movement by pulling the cable attachment away from the pulley. Rotate your hip as far as possible in the outward direction.
- Step 6: Slowly return your leg to the original position, moving it back toward the pulley.
- Step 7: Repeat the exercise for the desired number of repetitions.
- Step 8: Switch the ankle cuff to the opposite leg and continue the exercise while lying in the opposite direction to target both sides of your hip.
Common Mistakes:
- Using excessive force or momentum to lift the leg.
- Lifting the leg too high, leading to discomfort or strain.
- Not maintaining proper foot flexion during the movement.
To avoid these mistakes, focus on controlled movements, and use a range of motion that is comfortable for your hip mobility. Maintain proper form throughout the exercise.
Additional Information:
Lying Hip Internal Rotation is a beginner-level exercise that targets and strengthens the hip internal rotator muscles, particularly the gluteus medius. It’s beneficial for enhancing hip stability, balance, and reducing the risk of hip-related discomfort and injuries. Incorporating this exercise into your routine can contribute to improved hip muscle development and overall lower body well-being.
EXERCISES
