Procaryote
Hip · Strengthening

Internal Hip Rotation Isometric in Sitting Position

Seated internal hip rotation, 3 sets, hold 10 seconds, 5 repetitions per side

Illustration of the Internal Hip Rotation Isometric in Sitting Position exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: Hold for 10 seconds

Repetitions: 5 per side

Description: Sit with hips and knees flexed at approximately 90 degrees, back straight, and pelvis stable. Perform an internal rotation of the hip by gently pushing the knee or foot inward without moving the pelvis, then maintain the isometric contraction for 10 seconds.

Tips: Keep your back straight and avoid moving the pelvis to effectively target the hip. Breathe normally during the contraction.

Progression: Gradually increase the contraction duration up to 15 seconds or add slight resistance with a resistance band when the exercise becomes easy.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
chair
Starting position
Seated, hips and knees flexed at 90 degrees
Clinical goal
Strengthen the internal rotator muscles of the hip
Also known as
rotation interne hanche assise, renforcement rotation hanche, exercice isométrique hanche

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.