90-To-90 Internal Rotation Press
The 90-To-90 Internal Rotation Press mainly works the glutes & hips, with help from the hip abductors (outer thighs) and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
90-To-90 Internal Rotation Press Muscles Worked
Primary
Hip Rotators
Secondary
Hip Abductor (gluteus medius); Abdominals (rectus abdominis)
How to do the 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.
90-To-90 Internal Rotation Press FAQs
What muscles does the 90-To-90 Internal Rotation Press work?
The 90-To-90 Internal Rotation Press mainly works the glutes & hips, with help from the hip abductors (outer thighs) and core. The main muscles are the hip rotators.
What equipment do you need for the 90-To-90 Internal Rotation Press?
None. The 90-To-90 Internal Rotation Press is a bodyweight exercise, so you can do it anywhere.
What workout day should the 90-To-90 Internal Rotation Press go on?
It belongs on leg day in a push/pull/legs routine.
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