Internal and External Hip Rotation

In the sitting position using stretch tubing or a band, rotate your leg at the hip against resistance. For internal rotation, secure the ends of the tubing to one leg of the chair and to the opposite ankle, and move that leg away from your body (figure 4.30a). For external rotation, secure the tubing to one leg of the chair and to the ankle closest to it, moving that foot across the other foot (figure 4.30b). Return to the starting position, and repeat 8 to 12 times per set. Complete 3 sets. Repeat on the other side.

Figure 4.30 Hip rotation: (a) internal and (b) external.