This isometric routine is designed to target rotation of the hips
If you need a quick boost, this 15-minute bodyweight routine will help you strengthen muscles that cross the hip to perform internal and external rotation, such as the gluteals, piriformis, superior and inferior gemelli, obturators, adductors and abductors to name a few.
This workout begins with a pelvic stability warm up so that you can practice these spinal and hip motions. From a supine position, we will use a sponge ball and thigh band for resistance in several of the exercises to create the isometrics.
As we move to side-lying, we can also utilize gravity to add to the exercise. Experience ball-band combinations to feel both internal and external rotators working together.
This routine can be done anywhere, anytime. It can reduce fatigue after exercise, as a prevention from injury, and to help manage your muscle strength. This can also be used as a warm-up or as a workout in itself. Isometrics are the precursor to adding any load and challenge to our body.
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