Half-Kneeling 90/90 ER Holds
Half-Kneeling 90/90 ER Holds is a unilateral mobility exercise training the shoulder across the transverse plane, using Bodyweight.
- Laterality
- Unilateral
- Planes
- Transverse
- Equipment
- Bodyweight
- Primary joints
- Shoulder
Demo video
01
How to perform it
- 1Kneel in a half-kneeling position and hold your shoulder in a 90/90 external rotation position as an isometric hold. This builds end-range shoulder external rotator strength and stability without movement. Maintain a neutral spine and engaged core throughout the hold.
02
Training profile
Fascial lines
Plane of motion
Training intent
MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance
Highlighted rungs are where this movement lives on the rehab → performance continuum.
03
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