View this exercise on Fitain

Squat Internal Rotation

  • Beginner
  • Hamstrings · Quadriceps · Glutes · Hip Adductors

Want more exercises like this?

Download Fitain today to find new exercises and use them to create, share and complete plans - all for FREE!

Setup instructions

1) Start with your feet shoulder width apart, chest up, back flat, core tight with a slight bend in the knees. Point your feet out.

2) Lower yourself into a deep squat. Instead of pushing your tailbone back, aim to get it aligned with the heels of your feet. This will cause your knees to point up and out.

Note: Place your arms in front of you to balance yourself.

Perform instructions

1) Shift the weight to your left leg and bring that heel up.

2) Slowly rotate the right leg inwards - aim to get the inside of your foot flat on the floor. This will cause the knee to touch the middle of the ground.

3) Pause for a second and return to the starting position.

4) Repeat on the other side.