Band Lying Hip Internal Rotation
Face down with the knee bent 90°, the shin turns out against a band at the ankle; the hip rotates inward.
How to do it
Setup
Face down, one knee bent 90°, a band from the ankle to an anchor beside it.
Steps
- Let the shin fall out to the side against the band.
- Keep both hips pressed to the floor.
- Return the shin to vertical slowly.
Common mistakes
Hip lifting off the floor to go further: keep the pelvis down; the range is small. Knee sliding sideways: it stays in place, only the shin moves. Band too strong: choose one that allows a slow, even turn.
Breathing
Exhale opening, inhale closing.
