The side-lying hip internal rotation exercise targets the deep muscles of the hip responsible for rotating the leg inward. Strengthening these muscles helps improve hip stability, balance, and joint function, which can aid in injury prevention and enhance performance in activities requiring pivoting or directional changes. It’s also valuable in rehabilitation programs to restore normal hip mechanics and reduce compensatory movement patterns.
- Position yourself in side-lying with a soft bend in the knees.
- Ensure the target side is on top.
- Ensure your ankles are in line with the buttocks and that your hips and shoulders are stacked.
- Maintaining this position, keep your knees together and slowly lift and lower the top heel.
- Modify as prescribed by your physiotherapist.