Week 2 - Day 1

Drill 3: Side-Lying Hip IR with Breath

Setup

  • Lie on your side with knees bent and stacked.
  • Support your head with a pillow or your arm.

Instructions

  • Exhale and rotate your top knee inward while keeping the pelvis stable.
  • Inhale to return to the starting position.
  • Move slowly and maintain control throughout.
Sets: 2 – 3
Reps: 8 – 10 slow reps per side
Breath: Exhale during rotation, inhale to return
Rest: As needed

What to Feel

  • Internal rotation in the hip.
  • Stable pelvis with controlled motion.

What to Avoid

  • Rolling the pelvis forward or backward.
  • Forcing the range of motion.

Red Flags

  • Sharp pain or discomfort.

Regression

  • Place a pillow between the knees for added support.