hip and glute · intermediate · mat

Quadruped Hip Internal Rotation Sweep

hip internal rotatorsgluteus mediuship control

0.0s / 5.2s

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Gluteus Medius (ant.)

12%

TFL

10%

Deep Rotators

10%

Trans. Abdominis

22%

Deep Rotators 10% · Trans. Abdominis 22% — deep, not shown on the figure

Sets

2

Reps

8 sweeps each side

Hold

1 sec at the end of the arc

Rest

45 sec

Fire-hydrant's mirror image: there the knee lifts, here the knee stays down and the FOOT travels — the opposite rotator group.