Moves/Standing Internal Hip Rotations

Standing Internal Hip Rotations

ID: 614

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Exercise Type:
Core Rotate
Contraindications:
Lower Back Problems, Knee Problems
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Feet anchored and hip-width apart unless the drill specifically calls for a step.
  2. 2. Speed of rotation should be deliberate; power can be added once mechanics are clean.
  3. 3. Imagine the spine as a fixed axis — rotation happens around it, not along it.

Regression:

Practise the rotation pattern without load using a dowel to monitor spine position.

Progression:

Increase load, add rotational power by speeding up the concentric, or lengthen the lever arm.

Common Problems:

Collapsing the torso toward the load — reinforce upright posture before the rotation begins.