Week 4 - Day 2

Drill 5: Prone Hip IR and Extension with Control

Setup

  • Lie face down with arms resting under your forehead.
  • Legs extended and toes pointing slightly outward.

Instructions

  • Inhale to prepare.
  • Exhale and rotate one hip internally without lifting the leg.
  • Inhale and return to neutral.
  • Perform hip extension by lifting the leg slightly off the floor.
Sets: 2 – 3
Reps: 8 – 10 per side
Breath: Exhale during movement, inhale to return
Rest: As needed

What to Feel

  • Hip rotation and glute activation
  • Control through the pelvis

What to Avoid

  • Arching the lower back

Red Flags

  • Pain in the hips or lower back

Regression

  • Perform with a pillow under hips for support.