3 MUST-DO Exercises for Greater Hip Internal Rotation

Have you been overlooking hip internal rotation exercises? This simple routine can help boost both your knee health and your sports performance.

During hip internal rotation, your femur, or thigh bone, rotates in or toward the midline.

You might not think about performing hip internal rotation exercises much, but it’s an important aspect of injury prevention, especially if you play sports that require running and cutting, like soccer, basketball, even Jiu-Jitsu.

If your hip is lacking the internal rotation range to cut optimally, all the force of the movement will go through your knees. While your hips (and your feet and ankles) are designed to take on big rotational forces, your knees are NOT.

When these excess rotational forces go through the knee, you can end up with some nasty injuries, like torn ACLs, PCLs, and menisci.

The 3 moves I’ll teach you today are must do hip internal rotation exercises that will help you stay mobile, strong, and safe.

[1:57]This first exercise is a dissociation technique that works to break down a commonly associated movement pattern at the hip – lateral opening of the pelvis with external rotation. Disrupting this pattern creates greater muscle activation and open up the possibility for new movement options.

[4:41]Next up, we’ve got an ERE, or End Range Expansion drill. This style of exercise is excellent for improving not only mobility but strength and control over an increasing range of motion.

[07:36]This last drill is a tweak on a common exercise – the hip hinge or the single-leg deadlift. We’ll take this fundamental movement pattern and integrate internal rotation, which will make your hip IR training more functional.

These 3 hip internal rotation exercises will not only make you feel more mobile and agile, they should reduce your injury risk.

[CyborgNinja]

These techniques have helped me rehab a hip imbalance I've had for years more than ANYTHING else I've tried. THANK YOU. Your information is invaluable man.

[hunlevistube]

Your techniques are just a pure art of science and creativity fused together. I could sacrifice my left arm for learning in person from you. Knowledge is on fire here!

[holasoyalicia]

Your first exercise 1:57 totally released every small muscle and ligament of the left hip. With an overactive TFL and weak glute med. I did realize how restricted I had become...it to easy to focus on the large muscle for structural support... Thank you!🤗

[morganblair]

Already feel such a difference after following along one time with this video! Thank you!

[jhpicton]

These exercises are so good. I've struggled with right side IR limitations for years that result in low back pain. These are some of the only exercises I've found that fire up the right muscles to ease the pain!

[jacobhanstad]

THANK YOU! I am 1 year+ after ACL reconstruction. This helps me avoid another ACL injury. I tore it while internal rotating as you spoke about. Thank you.

[arvandor]

I've had progressively worse inner hip pain, and have never been able to deep squat without some degree of discomfort (and/or falling backwards). I always though it was my ankle mobility or quads or whatever, but I've come to realize it's more my internal hip rotation than anything else. I've been trying different exercises and stretches from different channels, but this sequence has helped the most!

[TheAnatomyofTherapy]

man firing and getting those hip internal rotators active is essential. Thanks so much for all these

[visionofconfluence]

You are just amazing, bud! A million cheers for helping us broken humans move without pain again!

[MrYalmer]

one of the best on YouTube, follow each step by step, and wow what a difference to have control of that area

[rhoz]

You’re a great instructor...thanks for being so thorough.

[matildafaltyn]

You are a gifted healer. No one else is offering these exercises. I tried them and immediately felt less stiffness in my hip which has played havoc with my knee and gait. Thank you Sir! (Have purchased the Knee Pain Solution Program and can't wait to start).

[bretbrown]

Your videos are so helpful. Clear, easy to grasp, and super effective. THANK YOU!!!

[rebeccalupe]

Your channel is absolutely superb. Thank you!

[gaylemathews]

Thanks your information is much appreciated. Fractured the neck of my femur in bike accident and have dynamic hip screw. 14 weeks later have problems with tight TFL and psoas. Full extension of leg was not happening. Have been doing distraction stretches and the change is amazing. Still have tightness issues but I know with exercises and stretches it will get better. Anyhow keep up the good work.

[AcMakoy]

Very simple yet very effective! Thanks a lot!

[Olli]

So far the absolut best and most helpful exercises for my hip mobility and against pain, i have tried in years!! Thank you so much! Im doing 2 Sets of each twise a day, with great results so far in the first week!

[josepinchero]

Eric, do you have a full body (20 mins or thereabouts) mobility routine that includes this? would love to see try that. Your stuff on improving squats, internal rotation, hips, lower back stability, reversing rounded shoulders is all so good.

[CurtishH]

The last exercise is the key to my jammed back on my right side. I have had therapist and chiro’s stick needle, stick electric pads and so much more with no positive results over the past 4 decades.

It may not fix every thing but this morning I got immediate release.

Thank you and I will be follow you.

[k.m.stamer-squair]

Suuuper helpful, thank you! Didn't think much about it at first, then after following this routine I woke up the next morning and could feel muscles in the outside of my hips that I don't think have ever switched on properly before, despite daily exercise. Crazy! Even after a few days I have way more internal hip rotation. :)