This is why you have WEAK hips…
Автор: Workout With Roxanne
Загружено: 2026-02-01
Просмотров: 2340
Описание:
you’re not training internal and external rotation.
➡️ Why YOU should you do these exercises: Strong hip internal and external rotation is essential because it builds stability, improves rotation, and makes everything from walking to lifting feel smoother. These exercises could help reduce knee and lower back pain and help with better glute activation/recruitment.
How to do it:
1. Anchor a light resistance band to a stable object at ankle height.
2. Set up in 4 point kneeling for external and half kneeling for internal.
3. Loop the band around one ankle create tension in neutral position.
4. Brace core, keep hips/pelvis level.
5. Rotate foot outward for external rotation.
6. Rotate inward for internal rotation.
7. 20 controlled reps each direction, per side. 2 sets.
Tip: You can hold onto something for balance when doing internal rotation in a half kneeling position if you need to.
➡️ Add this 2 x week in your warm up or I do it as a post workout finisher.
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