Curated Action

Seated Active Hip Internal Rotation (Lead Hip)

GolfMobility & Recovery

Seated Active Hip Internal Rotation (Lead Hip) is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration2 min 9 sec

Training Details

0:00 / 2:09
Sourceyoutube.com/watch?v=SiltKV4l6RI
AuthorYouTube creator

Seated Active Hip Internal Rotation (Lead Hip)

Sit on the floor supported by your hands or elbows. Keep both sit bones planted, dig your heel slightly into the ground, and actively roll the thigh inward into internal rotation, pausing 1 to 2 seconds at end range.

Key points

  • Keep the glute/butt cheek pinned firmly to the ground to prevent compensating through the pelvis or lumbar spine
  • Drive movement from the hip socket by rolling the femur inward rather than just twisting the ankle
  • Dig the working heel into the floor to activate calf and hamstring muscles, protecting the knee
  • Hold the end range for 1 to 2 seconds and exhale to expand rotational depth

Common mistakes

Lifting the butt cheek off the floor to fake greater internal rotation range.

Sets: 1Reps: 8 repsRest: 1 minEst. duration: 2 min 9 sec
GolfMobilityHip MobilityInternal RotationLead HipSeniorsVideoAuto ExtractedYoutubeTop 5 Exercises For Golfers 50+ (Follow Along)

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