To Perform the Standing Hip Internal Rotation Exercise:

1. Begin by standing on your left leg with your right leg lifted off the floor (Figure 1).
   
   
2. Slowly rotate your pelvis to the left toward your left stance leg. As you do this you should feel a contraction in your left hip and inner thigh (Figure 2).
   
   
3. Hold this position for 1-2 seconds. Slowly rotate your hips back to the starting position, then rotate your pelvis to the left towards your stance leg.
   
   Concentrate on rotating your pelvis towards your stance leg, as opposed to simply turning your shoulders. Imagine you are pulling the right side of the pelvis towards the stable left knee in order to promote proper form during this movement.
   
   
4. Perform as many repetitions as possible while maintaining perfect form, rest for 30 - 60 seconds, then perform a second set to failure.
   
   

Figure 1