Isometric squat with internal hip rotation mobilization
Isometric squat with internal hip rotation mobilization, 3 sets, hold 20 seconds at the bottom, 5 hip mobilizations per set
Listen to the instructions
How to do the exercise
Sets: 3
Duration: Hold in the low position for 20 seconds
Repetitions: 5 internal hip rotations per set
Description: Stand with feet shoulder-width apart, legs straight, and back upright. Lower by flexing the hips and knees simultaneously, keeping the pelvis tilted backward and heels on the ground, until your knees are aligned with your feet. Hold this low position for 20 seconds, then perform 5 internal hip rotations before standing back up.
Tips: Keep your back neutral and engage your abdominals to protect your spine. Ensure your knees do not pass the line of your toes to avoid unnecessary tension. Breathe calmly and control the movement.
Progression: Gradually increase the hold time in the low position by 5 seconds each week, then add an extra hip mobilization repetition when the duration reaches 40 seconds.
At a glance
- Goal
- Mobility
- Level
- Intermediate
- Equipment
- none
- Starting position
- Debout, pieds écartés à la largeur des hanches, jambes tendues, tronc aligné
- Clinical goal
- Améliorer la mobilité de la hanche
- Also known as
- Squat statique avec rotation interne de hanche, Squat maintien avec mobilisation de hanche, Squat isométrique hanche
