Shin Box Internal Rotation

Instructions

1. Sit on the floor in a shin box position with one leg bent in front of you and the other leg bent behind you.

2. Keep your chest lifted, your core lightly engaged, and your hands on the floor for support if needed.

3. Make sure the front leg stays relaxed and stable in the shin box position.

4. Start with the back leg bent behind you and the back shin resting on the floor.

5. Keep the back knee down on the floor.

6. Lift the back foot up off the floor while keeping the back knee bent.

7. Let the motion come from the hip so the back leg moves into internal rotation.

8. Pause briefly at the top.

9. Slowly lower the back foot back down with control.

10. Repeat for the prescribed number of reps, then switch sides if needed.

Common Compensations

• Do not let the pelvis rotate excessively as the back foot lifts.

• Do not lean your torso too far to one side to help the movement.

• Do not let the back knee lift off the floor unless the exercise specifically calls for it.

• Do not collapse your chest forward.

• Do not swing the foot up with momentum.

• Do not force the range if you lose control of the position.

Extra Info

• You should feel this mostly in the hip rotators of the back leg.

• You may also feel the glutes and deep hip muscles working to control the motion.

• The movement is usually small, and that is okay.

• The goal is controlled hip rotation, not lifting the foot as high as possible.

• You should not feel sharp pain in the hip, knee, or low back.