Prone active hip IR/ER with weight (Hip external/internal rotation with free weight, leg bent in prone; 01)
Lie on a mat on your front with a weight around the ankle of your affected leg.
Bend your knee to a right angle.
From this position, move your foot from one side to the other, rotating your thigh.
Keep the rest of your body relaxed.
Increase the range of the movement as you move your foot from side to side.
Required equipment: Weights, free, Mat
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