Section 3 - Exercise Videos
Exercise #6 – Hip Internal Rotators
Exercise #6 - Workout Summary
The video shown above demonstrates how to perform this exercise one time with the right leg and one time with the left. The final hold position for the right leg is shown in Figure 3-6a 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 3-6b below.
Repeat this process one more time giving you a total of two 'reps' for the right leg and two 'reps' for the left leg as shown below:
Training Schedule: The Progress Chart and Weekly Training Schedule located in Section 5 (the Appendix) will guide you through all the exercises and allow you to chart your progress along the way.
Training Tips:
- 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 thigh and is caused by the internal, or medial, hip rotator muscles.
- All the exercises in this program recommend using between 70-80% of your maximum strength over a 10-15 second period of time. This is a significant amount of effort and the best way to gauge this is you should feel like you need to take a rest from the exercise around the 10 second mark. So when it’s your turn to do the exercises, if you can easily hold the final position for a lot longer than the recommended 10-15 seconds, such as 20 seconds or more then you do not have enough resistance and will need to increase it.
- Use a watch or clock with a clearly visible second hand so that you can accurately time your isometric exercises.
- Pay close attention to the way your body position is shown for each exercise, because correct positioning is needed to isolate specific muscle groups.
Muscles Used: Internal Hip Rotators.