Section 3 - Exercise Videos

Exercise #10 - Internal Hip Rotators

Exercise #10 - Workout Summary
Muscles Used: Internal Hip Rotators

The video shown above demonstrates how to perform this exercise one time with the right leg and one time with the left.

The final holding position for the right leg is shown in Figure 10a below. This position is held for 10-15 seconds using between 70-80% of your maximum strength. The same is then performed with your left leg as shown in Figure 10b below.

kf 10a

Figure 10a. Final hold position with the right leg.

kf 10b

Figure 10b. Final hold position with the left leg.
Repeat this process two more times giving you a total of three 'reps' for the right leg and three 'reps' for the left leg as shown below:
Exercise #10
Training Schedule: The Progress Chart and Weekly Training Schedule located in Section 5 will guide you through all the exercises and allow you to chart your progress along the way.
Training Tips:
  1. The reference point for this exercise is the front of the thigh that is seen touching the ground.  As the foot moves away from the midline of the body, the front of the thigh is turned inward, toward the midline.  This action is internal, or medial, rotation of the hip and is caused by the contraction of the internal hip rotator muscles.
  2. If you experience any abnormal discomfort during these exercises, ease off just a little bit. If the discomfort persists, consult with your physician before continuing.
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