TrainLikeMe

Seated Banded Hip Internal Rotation

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Attach a light weight mini-band around your ankles, place a block in between your knees and take a seated position
Hold the sides of the box/bench to aid in stabilising your upper body
With one leg, internally rotate from your pelvis to a maximal position
Attempt to control each repetition as much as possible

Where you should 'feel it':

Primary Muscles:

Quads

Quadriceps

Secondary Muscles

Seated Banded Hip Internal Rotation muscle groups

Oblique Stretch To Internal Hip Rotation

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Mobility

Oblique Stretch To Internal Hip Rotation

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself in a 90/90 position
Keeping your legs in the set position, extend and stretch your side as you reach outward
Bring yourself back up and rotate into your rear hip
Push your range of motion each rep
Understand that it is okay if your start cramping in the hip-flexor of the rear leg as you rotate

Where you should 'feel it':

Primary Muscles:

Obliques,Quads

Obliques,Quadriceps

Secondary Muscles

Oblique Stretch To Internal Hip Rotation muscle groups

Bench Internal Hip Rotation

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Mobility

Bench Internal Hip Rotation

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself on all 4's and in line with a bench
Open up one hip as much as possible, then plant the knee on the bench
Keeping everything else still, raise your foot as high as possible whilst keeping the knee in contact with the bench

Where you should 'feel it':

Primary Muscles:

Quads

Quadriceps

Secondary Muscles

Bench Internal Hip Rotation muscle groups

Seated External Hip Rotation W/ T-Spine Opener

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Bodyweight

Seated External Hip Rotation W/ T-Spine Opener

Notes:

Key Points:

Set yourself with one leg at an externally rotated position, placed on your leg, parallel to the ground
Set arms straight out in front and set your pelvis
Open up your spine as much as possible. Ensure you're separating your upper/lower body

Common Mistakes:

Leg can't get in this externally rotated position with the leg parallel to the floor
No separation of upper/lower body as you rotate your spine

Exercise Notes:

Key Points:

Set yourself with one leg at an externally rotated position, placed on your leg, parallel to the ground
Set arms straight out in front and set your pelvis
Open up your spine as much as possible. Ensure you're separating your upper/lower body

Common Mistakes: