Seated ER/IR Hip Distractions
Seated ER/IR Hip Distractions is a mobility exercise training the hip and pelvis across the frontal and transverse planes, using Bodyweight.
- Laterality
- Unilateral or Bilateral
- Planes
- Frontal · Transverse
- Equipment
- Bodyweight
- Primary joints
- Hip · Pelvis
Demo video
01
How to perform it
- 1Sit in a 90/90 hip position and perform small hip distraction movements by shifting your hips on the seated surface. This mobilizes the hip joint into ER and IR from a seated, non-weight-bearing position. Move slowly and feel the hip socket moving freely.
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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