View this exercise on Fitain

Seated Hip External/Internal Rotation

  • Beginner
  • Plyometric Jump Box · Bench · Deck Step
  • Calves

Setup instructions

1) Sit upright on the bench and plant the feet on the floor - chest up, core tight, back flat and head neutral. Keep your feet shoulder width apart and step your right foot on a towel.

Perform instructions

1) Lean forward and push your right calf to the right. You're aiming for the sole of the foot to have contact with the floor at all times. Keep the knee in place so they're still shoulder width apart.

2) Now, grab your calf and pull to your left.

3) Follow this pattern and repeat.

Health benefits

Flexibility · Recovery

Alternative exercises to Seated Hip External/Internal Rotation

Cable Lying Hip External Rotation
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Cable Lying Hip Internal Rotation
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Landmine Whip
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Dumbbell Plank (Side w/ Hip Lift)
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Lunge Hip Flexor Stretch
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Lunging Hip Flexor Stretch
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90/90 Hip Stretch
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BOSU Dome Kneeling Hip Hinge
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Agility Ladder Hip Twist
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Foam Roller Hip Flexor Swing
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Foam Roller Lying Hip Swing
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Barbell Hip Thrust
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Seated Hip Internal Rotator Stretch
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Hip Thrust Machine (One Leg)
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Hip Thrust Machine
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Standing Hip Rotation Circle
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Cable Hip Adduction
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Barbell Whip Snatch
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Seated Hip Raise
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Mini Band Glute Bridge Hold (Around Hips)
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90/90 Hip Switch
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Side Lunge w/ Hip Pull & Crawl
  • Hip Adductors · Glutes · Lower Back · Hamstrings
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