28-Days-to-Lean Meal Plan
With the right plan and the right discipline, you can get seriously shredded in just 28 days.
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Healthy Eating
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Pro Tips
The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press
At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.
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Girls
The 50 Best Fitness Influencers on Instagram
Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.
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Open search bar button
×
Search M&F
Featured Articles
Pro Tips
The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press
At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.
Read article
Girls
The 50 Best Fitness Influencers on Instagram
Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.
Read article
Glutes Exercises
Prone Hip Internal Rotation
- Skill Level Beginner
- Type Warmup
- Equipment No Equipment
- Body parts Glutes
The prone hip internal rotation builds flexibility in the hips. This exercise also serves as a warm-up.
Instructions
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Lie facedown on the floor with knees touching and bent at a 90-degree angle.
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Let your feet fall to the sides, lowering them as close to the ground as possible while keeping your knees together, bent at the same angle, and hips on the ground. Pause at the lowest point and return to the start.
