Hip Internal Rotation Knee Block Crunches

Flexopedia > Hip Internal Rotation

Hip Internal Rotation Knee Block Crunches

Muscle Group Strengthened: Hip Internal Rotators

Type of Stretch: Active Dynamic

Difficulty: All Levels

Suggested Prerequisites: none

This is drill is a fun active challenge for our hip flexors while we’re in an internally rotated hip position.

How To

Step 1

Start sitting on the floor with knees bent. Place one yoga block the “wide” width between your feet, and a second yoga block the “skinniest” width between your knees - keeping our feet farther apart than our knees means we’ll be maintaining hip internal rotation.

Lean back on your hands (or elbows) so you can flatten your back.

Step 2

Keeping your back flat, lift your knees towards your chest (this may feel like an engagement of your core, but it should also feel like a squeeze in the front of your hips), then drop your feet back down to the floor.

Repeat for 8-12 knee lifts.

Modifications

Need to make it easier?

Lean back more. Lean back on your elbows, or all the way onto your back.

Want to make it harder?

Sit your torso more upright.

Add a resistance band around your ankles (instead of a block between your feet) and press your ankles out into the band the whole time as you do your knee lifts. This will more actively engage your internal hip rotators for a real challenge!

Related Content

• Flexopedia: Prone Feet Opens

• Flexopedia: Reverse Clamshells

• Flexopedia: Seated Hip Internal Rotation with a Band

• Blog Post: 6 Exercises for Hip Internal and External Rotation