Prone Bent Leg Hip Internal Rotation Stretch
Prone stretch that improves hip internal rotation mobility.
Glutes & HipsBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: hips (internal rotators). Secondary: glutes |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 3 sets × 10 seconds |
| Estimated calories burned | ~10 kcal |
| Equipment | None needed |
How to do it
- Lie face-down with one knee bent at 90 degrees.
- Gently let the foot drop inward to stretch the hip into internal rotation.
- Hold for 10 seconds.
- Switch sides.
- Repeat for 3 sets each side.
Coaching tips
Benefits
Prone stretch that improves hip internal rotation mobility.
Common mistakes
Avoid forcing the range or lifting the hips off the floor.
Make it harder
Increase the rotation range gradually.
Make it easier
Reduce the range or support the leg.
Breathing
Breathe deeply and relax into the stretch.
Build a workout with this exercise
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Intermediate · 4 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.