The Truth About Hip Internal Rotation - How to Loosen Your Hips & Get Mobility That Lasts

Introduction: 0:00
Hip Internal Rotation Biomechanics: 0:20
Assessments for Hip Internal Rotation: 4:03
Initial Strategies for Improving Hip Internal Rotation: 5:54
Weighted Exercises for Improving Hip Internal Rotation: 6:25
Easier Exercise for Improving Internal Rotation: 13:08

[jk]

Years of pain, alleviated immediately with the split leg elevated toes deadlift. I'm almost in tears with my restored pain free mobility. Thank you so much for this.

[nathanfiori]

That fact that this information is free is remarkable

[cwo]

Absolutely brilliant! I've never heard of hip rotation explained this way. As gifted with copious external hip rotation and a background in ballet, my main limitation has always been internal rotation. This has definitely given me some stuff to work on!

[stratman]

i do hope Conor that you see this. I am 48 years old, and i just realized how incorrect my body has been. all on my right side, head to toe. every muscle too tight and would never release. all the stretching in the world at best gave me 5 minutes of slightly better. i think i did 20 reps each side and then a few hours later did some stretching. and i am feeling things i didnt know were possible.. i am hopeful this will be a more permanent fix, as i will add these to my exercise routine. i cannot thank you enough. and to anyone reading this.. never give up. i have seen over the years probably 30 chiropractors, ots, pts, massage therapists, accupuncture, etc.. all w no results.. thank

[happyboy]

This is magical! I just did a little of that hip rotation and immediately my lower back pain is gone all of the sudden! I have had that for 15 years and no therapist could figure out what my problem is. THANKS!

[michaelp]

Best explanation I’ve ever seen! Definitely identifies the root cause of my hip issues. I’d love to see more stretches and exercises to overcome this fault.

[Safferz]

The tip on the elevated lunges was awesome! I’m pretty sure I’ve got the beginnings of hip impingement going on for both hips and any 90 degree hip flexion always gives a pinching sensation. After adjusting the hips a bit and really trying to focus on keep proper form I was able to get in a comfortable 90 degree angle without even a hint of pain for both hips! Now I don’t have to give up my favorite lunges anymore!

[TheSD]

This is game changing. I'm a basketball player and had difficultly with left hip for a few years. Just found almost immediate improvement and feeling in that hip after trying this. Now part of my routine!!! I still have a long way to go to improve hip mobility however this created an emotional moment realizing that it can be improved. Thanks Conor, real quality information.

[Olli]

Genius! Exactly what I needed!! Why can't every physiotherapist do this??? I thank you so much!!🙏

[Soulshine]

Your explanation using the model was crystal clear and you communicated in 10 seconds what other videos failed to do in 30 minutes. Brilliant. thank you.

[kenjourdan]

I play college basketball and I have dealt with hip impingement issues for years. Thanks so much, this exercise has been god sent

[pvmilk]

This problem had troubled me for years. Without knowing, it hurt my ankle and knee also.
I tried other hip mobilities and they did help after the session of at least 10-15 minutes.

However, these exercises in this video alleviated the issues instantly. Found my true problem and the cure for it.

Thank you very much.

[TheLastChadd]

I suffer from my shoulders being impinged and clicking so the diaphragm breathing aswell as sorting my hips internal rotation hugely helps my shoulders to slide better and have way more range ! Thank you Conor 🔥

[alextanco-smith]

not sure which exercise or if it was a combination of all but I have never felt my hip release as much as it did after doing these. I almost cried with joy. I then hit a squat PR. thank you😂🎉

[wigglywrigglydoo]

These videos are really helpful, thank you. But I often get confused at the beginning of an exercise demonstration, I often cannot tell which hip you're trying to address and rotate in, or out, for that exercise. I think it'll be real helpful if you could announce which hip and which rotation your exercise is about to address. Because when you go into details about the mechanics of the moments, then move on to the next exercise. Then, when I watch another video, the confusions just mount up, and I get even more confused, thank you. If you can tell us right at the beginning of the exercise demonstration, I can even note it down or make metal notes. If you can tell us at what point the hips internally and externally rotate, it will help with our understanding.

[ancient_embers]

Inside of the knee pain that I've come to see as an alignment issue in my gait. I've stopped focusing on the knee and attention I've paid to my hip has paid off the most.
I did the a few of the split squats over a couple days and went for a walk yesterday. I became aware that I could move the leading hip back as I walked - WHOA! - provides the necessary internal rotation in the other hip as you explained. Suddenly I realized I had no movement in my hips before and pain is gone, and walking is much easier. And I haven't even tried the other two exercises. Thank you!

[urhunted]

This biomechanic explanation is so clear.
I am gonna follow your channel!

[Gmer_Dd]

Every time I watch your videos and hear you say, "hip moves in" I push or try to move my hip point in... I just did it and I'm standing up with my legs spread.
That's a big deal for me. Thanks ❤
I always said, " my kickstand won't go out". It's out now.

I do try to raise my leg with knee locked straight and I used to just throw my leg in the air. 😅

[Gavin-glzp]

By FAR the best video I've seen on hip internal rotation. The explanation of loading the hip correctly makes so much sense with my experience. I've never been able to get my left hip (with awful IR) to load in the same way as my right and it's been hard to explain why. Looking forward to making these exercises part of my routine. Thank you!!!

[ottismymann]

For the first time, I actually sense that I’m finding the proper position for internal hip rotation. I’ve tried all of the more common movements and I always sense that I’m compensating somehow. Really looking forward to see what improvements can be made.