How to do Internal External Rotation With Pop Up

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Difficulty: Medium

Impact Level: Normal

Target Body Parts: glutes, quadriceps, hip flexor


Start by sitting on the floor with knees bent and palms resting on the floor. Keeping your right leg bent in front of you, swing your left leg to the side. Your right leg should be directly in front of you, bent to 90 degrees. The left leg should be to the side also be bent to 90 degrees. Extend your back and sit tall. From this position push up through both knees to raise your hips off the floor with your torso tall. You should be balancing on your knees and toes with shins on the floor.


Try not to bend forward at the waist. Lower yourself back down, swing both feet in front of you to the start position. Repeat on the other side.

How to make Internal External Rotation With Pop Up easier

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