Exercise Library
Standing Medball Internal Hip Rotation
Straddle a bench or box with a medicine ball on it at around knee height. Bend one knee to approximately 90 degrees while standing on the other leg.
Keeping pressure on the medicine ball, internally rotate the bent leg as far as possible, then return to neutral. Alternatively, hold the leg in internal rotation for 10-30 seconds.
Purpose
The standing medball internal hip rotation is a simple and accessible way to work on internal hip rotation while being able to focus on a single leg. It also allows varying degrees of adduction effort to be included.
Programming
Standing medball internal hip rotation can be done for 1-3 sets of 8-15 reps or holds of 10-30 seconds as part of a warm-up.
Keeping pressure on the medicine ball, internally rotate the bent leg as far as possible, then return to neutral. Alternatively, hold the leg in internal rotation for 10-30 seconds.
Purpose
The standing medball internal hip rotation is a simple and accessible way to work on internal hip rotation while being able to focus on a single leg. It also allows varying degrees of adduction effort to be included.
Programming
Standing medball internal hip rotation can be done for 1-3 sets of 8-15 reps or holds of 10-30 seconds as part of a warm-up.
