Shoulder · Strengthening

Internal Rotation Isometric with Lateral Lunge

Internal rotation isometric with lateral lunge, 3 sets, hold 10 seconds per side

Listen to the instructions

How to do the exercise

Sets: 3

Duration: Hold for 10 seconds on each side

Description: Assume a lateral lunge position with the knee bent and foot flat on the ground, then perform an isometric internal rotation of the shoulder while maintaining the position without movement for 10 seconds. Alternate sides while keeping the trunk stable and the back straight.

Tips: Contract the shoulder muscles without forcing, keep your gaze straight ahead, and avoid leaning the torso. Breathe calmly during the hold.

Progression: Gradually increase the hold duration up to 20 seconds as the exercise becomes easier.

At a glance

Goal: Strengthening
Level: Intermediate
Equipment: elastic band
Starting position: Standing in lateral lunge position
Clinical goal: Strengthen the shoulder muscles
Also known as: internal shoulder rotation with lunge, isometric shoulder rotation, lateral lunge with internal rotation

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

acute shoulder pain
severe shoulder instability

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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.