90-To-90 Internal Rotation Press

Setup

• Sit on the floor with your legs bent at a 90-degree angle; one leg positioned in front of your body with the shin parallel to your front, and the other leg positioned to the side with the shin parallel to your side.

• Lean slightly back and use your arms for support, placing your hands on the floor behind or to the side of your hips.

Movement

• Keep your spine relatively neutral and engage your core for stability.

• Focus on one hip internally rotating; while keeping your upper body still, lift the knee of the rear leg off the floor and rotate it internally toward the midline without moving the heel.

• Return the knee slowly back to its starting position.

• Maintain a steady, controlled tempo throughout the movement to focus on hip capsule mobility.