3 MUST-DO Exercises for Greater Hip Internal Rotation

Summary by Krater

This video teaches three exercises to improve hip internal rotation, including standing hip rotation dissociation, supine hip internal rotation end-range expansion, and a one-leg hip hinge with internal rotation.

From the video

Answers: How do I improve hip internal rotation?

• hip internal rotation
• hip mobility
• knee injury prevention
• hip joint health

Exercises

• Standing hip rotation dissociation · bodyweight · 3 reps per direction per side
• Supine hip internal rotation end-range expansion · bodyweight · 3 to 4 cycles per side
• One-leg hip hinge with internal rotation · bodyweight · 3 to 4 cycles per side

What it concludes

• Hip internal rotation is critical for protecting the knees and minimizing joint injuries during sports involving running and cutting.
• Performing standing hip rotation dissociation helps decouple hip rotation from pelvic movement to improve neuromuscular control.
• Supine hip internal rotation with end-range expansion targets the muscles at the extreme ends of the range of motion.
• Integrating internal rotation into a single-leg hip hinge pattern enhances functional movement control of the lower limb.