Week 3 - Day 5

Drill 5: Side-Lying Hip IR and Breathing

Setup

  • Lie on your side with knees bent at 90 degrees, stacked.
  • Support your head with your lower arm.

Instructions

  • Inhale to prepare.
  • Exhale and gently rotate your top leg inward without lifting your foot.
  • Hold for 2–3 seconds, then return to starting.
  • Focus on smooth, controlled movement.
Sets: 2 – 3
Reps: 8 – 10 per side
Breath: Exhale to rotate, inhale to return
Rest: As needed

What to Feel

  • Internal rotation of the hip
  • Engagement of deep hip stabilizers

What to Avoid

  • Rolling the pelvis backward

Red Flags

  • Sharp hip or groin pain

Regression

  • Perform with a pillow between knees for support.