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Seated Hip Internal Rotation
Positions & Range of Motion
- Start
- seated on the edge of a chair, feet flat on the floor, knees pointing forward over the toes, pelvis level with both sit-bones equally weighted
- End
- shin swept outward so the foot moves away from the centerline, producing hip internal rotation, knee still pointing forward and trunk quiet
- Range of Motion
- hip internal rotation from neutral to available end range
How to Perform
Sit on edge of chair with feet on floor. Rotate the shin outward (foot moves out) to internally rotate the hip. Often limited in hip pathology.
Opens a YouTube search for “Seated Hip Internal Rotation”
Coaching Cues
- 1
Quiet trunk, level pelvis — femur rotates inside the socket
(verbal) - 2
Sweep the foot outward away from the centerline
(verbal) - 3
Keep the knee pointing forward over the toes
(verbal) - 4
Both sit-bones stay equally weighted on the chair
(tactile)
Evidence-Based Dosing & EMG Data
3×10-15 reps per side; assess ROM before strengthening
Muscles Involved (5)
Primary Movers
Secondary Movers
Lengthened / Stretched
Easier Variations ↓
Passive IR Stretch
Gently stretch into internal rotation without active resistance. Focus on ROM first.
Harder Variations ↑
Band-Resisted IR
Add a resistance band around the ankle for resistive internal rotation.
Target Movements (1)
Why This Exercise Matters
Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:
Goals This Helps With
Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:
Research Notes
Hip internal rotation is commonly limited. Assessment of ROM should precede strengthening.
Evidence Sources (6)
- 📄Therapeutic Exercise: Foundations and Techniques— Kisner C, Colby LA, Borstad J
Therapeutic exercise foundations for Seated Hip Internal Rotation
- 📄ACSM's Guidelines for Exercise Testing and Prescription— American College of Sports Medicine
ACSM exercise prescription guidelines for Seated Hip Internal Rotation
- 📄Gluteus Minimus and Gluteus Medius Muscle Activity During Common Rehabilitation Exercises— Ganderton C, Pizzari T, Cook J, Semciw A
Gluteus Minimus and Gluteus Medius Muscle Activity During Common Rehabilitation Exercises — evidence for Seated Hip Internal Rotation
- 📄Squat Muscle Activation Patterns With Hip Rotations— Hatefi M, Babakhani F, Balouchi R, Letafatkar A, Wallace BJ
Squat Muscle Activation Patterns With Hip Rotations — evidence for Seated Hip Internal Rotation
- 📄Tensor Fascia Latae and Gluteal Muscles Myoelectric Responses to Increasing Levels of Hip Medial Rotation Torque— Martins EC, Ruschel C, Roesler EM, et al.
Tensor Fascia Latae and Gluteal Muscles Myoelectric Responses to Increasing Levels of Hip Medial Rotation Torque — evidence for Seated Hip Internal Rotation
- 📄Adductor Magnus: An EMG Investigation Into Proximal and Distal Portions— Benn ML, Pizzari T, Rath L, Tucker K, Semciw AI
Adductor Magnus: An EMG Investigation Into Proximal and Distal Portions — evidence for Seated Hip Internal Rotation