Half-Kneeling 90/90 ER/IR Holds
Half-Kneeling 90/90 ER/IR 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 90/90 external or internal rotation end range for a sustained isometric. Alternate between ER and IR holds to train both directions of shoulder rotation stability. Keep your core engaged and avoid compensating at the trunk.
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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