TrainLikeMe

Yoga Ball External to Internal Hip Rotation

Notes:

Key Points:

Set yourself on one leg and squeeze the yoga ball between your upper and lower leg
Open up your hip as much as possible but maintain the height of your knee
From that maximal external rotation, keep your knee in the same position and raise your foot as high as possible

Common Mistakes:

Dropping the yoga ball due to a lack of pressure
Lowering your knee as you're externally rotating
Moving the knee as you're trying to internally rotate the hip

Exercise Notes:

Key Points:

Set yourself on one leg and squeeze the yoga ball between your upper and lower leg
Open up your hip as much as possible but maintain the height of your knee
From that maximal external rotation, keep your knee in the same position and raise your foot as high as possible

Common Mistakes:

Dropping the yoga ball due to a lack of pressure
Lowering your knee as you're externally rotating
Moving the knee as you're trying to internally rotate the hip

Where you should 'feel it':

Primary Muscles:

Quads

Quadriceps

Secondary Muscles

Yoga Ball External to Internal Hip Rotation muscle groups

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Mobility

Hip Drops To Extend

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

With both arms off the ground, set your knees in a flexed position (around 90 degrees)
Shift your weight as you drop into one side
After shifting your weight, extend up through your glute
Challenge yourself to gain all movement through the hip extension

Where you should 'feel it':

Primary Muscles:

Glutes,Hips

Gluteus Maximus,Hips

Secondary Muscles

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:

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

Where you should 'feel it':

Primary Muscles:

Glutes

Gluteus Maximus

Secondary Muscles

Lats

Seated External Hip Rotation W/ T-Spine Opener muscle groups

Butterfly To Internal Hip Rotation

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Bodyweight

Butterfly To Internal Hip Rotation

Notes:

Key Points:

Set yourself with feet together in butterfly position, leaning backward with your upper body
Trying to maintain a square torso, lift up your knee and rotate your hip internally to a maximal position
Elevate the knee again and slowly get back to starting position, try and resist dragging your foot along the ground

Common Mistakes:

Collapsing into the internally rotated position instead of controlling the movement
Rotating your torso in compensation
Dragging your foot along the ground as you get back to starting position

Exercise Notes:

Key Points:

Set yourself with feet together in butterfly position, leaning backward with your upper body
Trying to maintain a square torso, lift up your knee and rotate your hip internally to a maximal position
Elevate the knee again and slowly get back to starting position, try and resist dragging your foot along the ground

Common Mistakes:

Collapsing into the internally rotated position instead of controlling the movement
Rotating your torso in compensation
Dragging your foot along the ground as you get back to starting position

Where you should 'feel it':

Primary Muscles:

Quads

Quadriceps

Secondary Muscles

Butterfly To Internal Hip Rotation muscle groups

Swap Exercises

Daily Mobility 7

Holistic mobility

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Exercise Notes:

Exercise Notes:

Exercise Notes:

Exercise Notes: