08/05/2026
🔸Exercise of the Week 🔸
This weeks Exercise of the Week is by our Exercise Physiologist Maddie!
Hip IR is your femur’s ability to turn inward in the hip socket, which is very important for how you move. During single-leg stance (like running), it helps stabilise the pelvis, absorb load, and transfer force efficiently through the leg.
When hip IR is limited, the body compensates, often through extra trunk or pelvic rotation, or by placing extra load through the knee and outer hip. Over time, that can lead to tightness, discomfort, and injury.
The hip airplane is a single-leg control drill where you rotate the pelvis over a stable femur. It builds strength, balance, and motor control exactly where you need it. To perform:
▪️ Stand next to a wall and place a foam roller between the inside of your knee and the wall
▪️ Keep tension on the foam roller throughout so it doesn’t fall
▪️ With hands on hips, perform an arabesque – bring your back leg up as you hinge at the hips to bring your torso closer to the ground
▪️ Keep back straight and core engaged throughout
▪️ Once you feel a stretch in your hamstrings, begin to rotate your torso away from the wall (over your stance leg)
▪️ Pause at end range before rotating back towards the wall
▪️ Stand tall and repeat 10x
If your hips feel tight or cranky, there’s a good chance IR is part of the puzzle - yet it’s often missed in training. Improving it can help reduce compensation and take pressure off the hips and lower back.
