Procaryote
Hip · Mobility

Hip Internal and External Rotation Mobilization with Pause

Internal/external rotation mobilization of the hip with pause, 3 sets, 10 repetitions per side, 2-second pause at maximum range

Illustration of the Hip Internal and External Rotation Mobilization with Pause exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per side

Pause: 2 seconds at maximum range

Description: Sitting or lying down, bend the hip to 90 degrees. Slowly rotate the leg inward then outward, pausing for 2 seconds at each end of the movement.

Tips: Perform the movement in a controlled manner without forcing, breathe regularly, and keep the back straight.

Progression: Gradually increase the number of repetitions or the duration of the pause as the movement becomes easier.

At a glance

Goal
Mobility
Level
Beginner
Equipment
none, chair, bed, mat
Starting position
Seated or lying down, hip flexed at 90 degrees
Clinical goal
Improve hip mobility
Also known as
rotation hanche interne externe, mobilisation hanche rotation, exercice rotation hanche avec pause

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.