How to Fix H.I.R.D! (Hip Internal Rotation Deficiency)

This is a common plague that is suffered by a lot of athletes, Here are a few quick assessments, and some implementations to try!

[fitznesstraining]

I love that, "No one cares that you PR'd your prone internal rotation banded cueing exercise"

[biggelaffs]

I've been watching a few of your videos. Thanks for not talking to people like they're imbeciles. I learn more watching your videos on the same subjects than most of the others. Thanks for the 1 min videos too. I love a fast learn.

[liamgecsey]

This video just saved me from getting 2 hip mri’s. Thank you so much. I have been dealing with hip pain for the last 3 years and most of the pain went away instantly ❤️

[cellardoor]

my lack of internal hip rotation mobility is mind-blowing.

[brendansaltvick]

This is one of the best videos i've watched on internal rotation of the hips! Thank you, bro!

[norsered]

OMG. The test… I have no movement! Zero internal rotation. This explains so much.

[loyckfiona]

1st time watching yr video….followed yr last 2 stretches on right hip…felt immediate relieve….THANK YOU.

[MatthewPlayz]

This is exactly my issue with internal rotation of my right hip! Clear, diagnostic, concise and practical. Subscribed! Thank you

[ferioss]

finally someone tackling this head on with real solutions and no bullshit. thank you sir great work.

[paulfrancis]

I tried the test. My internal rotation is woeful for both legs. After I stood up from the 'bookcase' stretch, my hips felt good. Seems like I need this. Thanks.

[falanfilan]

Finally, "doable" exercises to improve internal rotation of the hip. Anchored hip flexor stretching is amazing! 👍 Thanks for sharing.

[camerongray]

I believe my knee pain is coming from this, which I didn’t even realise I had, until I tried to internally rotate my knee and my leg literally didn’t move.

[siyamibrahim]

I couldn't for the life of me figure out an exercise that would remove the tightness and overuse pain in my knee / hip. But my chiropractor said my hip flexors were weak and I had external rotation. The exercise where you pin your leg to the wall and rotate is amazing. The tightness went away almost immediately. Thank you so much!

[TheRealTAKO]

Best video I’ve found for internal hip rotation

[fredjornson]

I can’t thank you enough! I haven’t been able to squat for months due to my extreme tightness and no one has offered this great of advice

[dannylifts]

WOAH. All this time I just thought my back was screwed. I have great external rotation so I assumed I had good hips. This has been eye opening for me . Thanks

[mohamedsmansour]

pulls are the only exercise I ever max out.

[xCRbonx]

Just came across this...immediately felt better. Going to continue this for a while

[larsweber]

I've been reading a lot on this topic and watched loads of videos but big props to you man. You really nailed it. For anyone having these issues this is the guy to go to! My hips have been stiff for several years from sitting in office work, being unable to properly squat. Run similar routine that you advice on in this video and already after 10 days I'm seeing difference in my squat pattern and range of motion. Best part, I feel stronger and painfree!

[syahrules]

your internal hip rotation mobility is amazing for someone your size!