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Hip · Strengthening

Internal hip rotation with weight and ball between the knees in sitting position

Internal hip rotation with weight and ball between knees, seated, 3 sets, 12 repetitions

Illustration of the Internal hip rotation with weight and ball between the knees in sitting position exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Sit on a chair with your back straight, place a soft ball between your knees and a light weight around the ankle on the side to be worked. Keeping the pelvis stable, slowly rotate your foot inward performing an internal hip rotation, then return to the neutral position without moving the trunk.

Tips: Keep the ball firmly pressed between the knees to activate the adductor muscles and prevent the pelvis from moving. Perform the movement slowly and control the rotation to avoid forcing.

Progression: Gradually increase the ankle weight or the number of repetitions as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
soft ball, ankle weight
Starting position
Seated on a chair, back straight, hip and knee flexed
Clinical goal
Strengthen the internal rotator muscles of the hip
Also known as
internal hip rotation seated, hip strengthening rotation internal, hip exercise with ball and weight

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.