Table Top Hip Internal Rotation Isometric – Wall

  • HOW: Begin on your back with your feet on the wall and your knees and hips bent at 90 degrees. Squeeze a ball or foam roller between the thighs if needed to help you maintain the appropriate position. While pushing into the wall, lift the pelvis off the ground. Rotate the heel of the foot away from midline for internal rotation of the hip. Hold at end range. Return to the center. 
  • FEEL: You should feel the front of the hip working. 
  • COMPENSATION: Avoid letting the pelvis drop. Avoid shifting the hips side to side.

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