The hip internal rotation in a 4-point kneel position is a mobility exercise that helps improve hip joint movement and reduce stiffness. This supported position allows controlled motion, making it suitable for early rehab, hip pain management, or preparing the hips for functional activities. It’s also useful for enhancing pelvic mobility and lower limb coordination.
- Come to a 4-point kneeling position with hands stacked underneath shoulders and knees under shoulders.
- Place the looped band ends of the band around both ankles.
- From this position, hover one foot just above the ground.
- Bring the foot out away from the body to internally rotate the hip.
- Return to the starting position and repeat as per physiotherapist instruction.