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Hip · Strengthening

Internal hip rotation with elastic band and ball between the knees

Internal hip rotation with elastic band and ball between the knees, patient seated, 3 sets, 12 repetitions per side

Illustration of the Internal hip rotation with elastic band and ball between the knees exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12 per side

Description: Sitting on a chair, place a soft ball between your knees and an elastic band around your thighs. Keeping the pelvis stable, slowly rotate your foot inward by contracting the hip muscles, while maintaining the ball pressed between the knees. Gently return to the neutral position without moving the trunk.

Tips: Ensure not to arch the back or lean the torso during the movement. Keep the ball tightly pressed to activate the adductor and stabilizer muscles.

Progression: Increase the resistance of the elastic band or the number of repetitions when the exercise becomes easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
elastic band, soft ball
Starting position
Seated on a chair with hips and knees flexed
Clinical goal
Strengthen the internal rotator muscles of the hip
Also known as
rotation hanche interne avec élastique, renforcement rotation interne hanche, exercice hanche assis avec balle

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.