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Hip · Strengthening

Internal and External Hip Rotation in Gliding, Seated

Seated gliding internal and external hip rotation, 3 sets, 10 repetitions per direction

Illustration of the Internal and External Hip Rotation in Gliding, Seated exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per direction

Description: Sit with your hip and knee bent at approximately 90 degrees. Gently slide your foot or knee inward for internal rotation, then outward for external rotation, keeping the pelvis stable and immobile.

Tips: Keep your back straight and avoid moving the pelvis during the movement. Perform the rotations slowly to maintain control of the motion.

Progression: Increase the number of repetitions per set or add slight resistance with an elastic band when the movement becomes easy.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Seated, hip and knee bent at 90 degrees
Clinical goal
Strengthen the muscles around the hip
Also known as
hip rotation seated, internal hip rotation, external hip rotation

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.