Legs
Shinbox IR Stretch
A foundational mobility movement designed to restore internal rotation of the hip and improve athletic longevity.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the floor with both knees bent at 90-degree angles, creating a square shape with your legs.
Position your lead leg in front of you with the shin parallel to your torso and the trail leg out to the side.
Place your hands on the floor behind or beside you to maintain an upright, neutral spine.
Focus on the trail leg and slowly rotate your pelvis toward that back hip while keeping the knee grounded.
Gently press the inner ankle and knee of the trail leg into the floor to intensify the internal rotation stretch.
Hold the position for the prescribed duration while maintaining deep, diaphragmatic breaths.
Slowly release the tension and repeat the movement on the opposite side.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rounding the lower back to compensate for limited hip range
- Allowing the trail leg knee to lift off the ground
- Holding your breath or creating excessive tension in the neck
- Moving too quickly through the end range of motion
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.