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 the floor or a bench, keeping your hips flat on the surface.
- 2
Bend one knee to a 90-degree angle, pointing your foot towards the ceiling.
- 3
Place a light dumbbell or weight securely between your foot and the back of your knee.
- 4
Keeping your thigh on the ground and knee bent, slowly rotate your hip inward, allowing your foot to move out to the side.
- 5
Continue rotating until you feel a stretch or reach your maximum range of motion.
- 6
Slowly and with control, return your foot to the starting position, bringing it back towards the ceiling.
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.
