Hip internal rotation strengthening with looped exercise band

This is an instructional video to correctly demonstrate Hip internal rotation strengthening with looped exercise band

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This is a good exercise for the Hip internal rotators, which are commonly weak and not targeted from traditional gym exercises.
  2. Like any exercise you should only do the exercise if it is pain free during, after and the next day.
  3. Tie an exercise band in a tight loop around your ankles and lie face down on the floor
  4. Next bend your knee to 90 degrees and have you knees slightly outwards from hip width
  5. Next pull the feet apart creating a stretch to the band
  6. Keep your knees at 90 degrees throughout the movement and keep your knees fixed in the same spot on the floor as to pivot at the knees.
  7. Once you can’t take the feet any further out to the sides then slowly return to the start position and repeat.
  8. To make the exercise harder increase to a higher band resistance level
  9. For strengthening you should perform 6-10 reps to fatigue
  10. You should perform 3-5 sets with 3 minutes rests
  11. This session can be done 2-3 times per week
  12. For endurance you should perform 15-25 reps to fatigue
  13. You should perform 3-5 sets with no more than 30 second rests
  14. This session can be done 2-3 times per week

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