Weighted Prone Hip Internal Rotation
Muscle Groups: Adductors, Glutes
Weighted Prone Hip Internal Rotation focuses on Adductors, Glutes.
How to Perform
Follow these step-by-step instructions to perform Weighted Prone Hip Internal Rotation with proper form and technique.
- 1
Lie face down on a mat with a weight (medicine ball or plate) placed on the lower back.
- 2
Bend your knees to 90 degrees, keeping your feet hip-width apart.
- 3
Lift your feet slightly off the ground while squeezing your glutes, then rotate your hips inward to bring your toes towards the ground.
- 4
Return to the starting position and repeat for the desired number of reps.
Tips for Success
These tips will help you perform Weighted Prone Hip Internal Rotation safely and effectively while maintaining proper form.
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Keep your hips square to avoid twisting your lower back during movement.
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Engage your core to maintain stability and protect your lower spine.
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Avoid using too much weight; focus on form to prevent strain or injury.
Related Exercises
If you enjoyed Weighted Prone Hip Internal Rotation, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Prone Hip Internal Rotation, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
