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Half-Kneeling Banded Hip Distraction With Internal Rotation

IntermediateMobilityTier T2

You kneel on one knee with the worked leg forward. A heavy band looped round the top of your front thigh is anchored to a rack upright, pulling the hip as you rotate.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

resistance_bands

Home Options

  • resistance band

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Kneel on your left knee on a plain flat rubber floor with your right foot flat in front of you under your right hip and your trunk upright; loop a heavy assist-style flat band round the top of your right thigh just below the hip crease and fix its other end round a fixed steel post on your right at the same height, then shuffle away from the post until the band runs level and straight under light tension.
  • Rest your right hand lightly against the outer side of your right knee and your left hand on your left thigh.
  1. A woman half-kneeling with her right foot forward, a green band round her right upper thigh running level to a black post at her right, her right hand on her outer right knee.

    Step 1 of 3

    Half-kneel with the right foot in front and the band round the top of the right thigh, pulling sideways toward the post; rest the right hand on the outer knee.

  2. The same woman with her right knee moved inward over the big-toe side of her flat right foot, her right hand on the outer knee guiding it, the green band still level and taut.

    Step 2 of 3

    Guide the right knee inward toward your midline with your right hand, foot staying flat, and let the hip muscles relax so the band can draw the thigh sideways.

  3. A woman half-kneeling with her right foot forward, a green band round her right upper thigh running level to a black post at her right, her right hand on her outer right knee.

    Step 3 of 3

    Half-kneel with the right foot in front and the band round the top of the right thigh, pulling sideways toward the post; rest the right hand on the outer knee.

Safety Information

Use a fixed steel post, an intact flat band and a plain rubber gym floor. Guide the knee toward the midline: a moderate inward knee shift, never an end-range extreme. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.