Hip Internal Rotation Exercises (Stretches for Your Routine)

In this article, I have talked about eight practical hip internal rotation mobility exercises and stretches.

What Is Hip Internal Rotation?

Hip internal (medial) rotation refers to the movement where your thigh bone, known as the femur, rotates inward toward your pelvis at the hip joint.

The normal hip internal rotation range is around 40–45 degrees.

Learn More: Hip External Rotation Exercises for Injury Prevention

The heated hip internal rotation stretch is a mobility exercise where you rotate one leg inward while keeping the other on the floor.

Keep your buttocks grounded to isolate the movement in the hip joint.

Here are the steps to perform this stretch: 

1. Begin seated on the ground with knees bent at a 90-degree angle.
2. Position the soles of your feet flat on the floor, comfortably apart.
3. Place your right hand behind your body, resting your right palm on the ground.
4. Rest your left hand on your left knee.
5. Flex your left foot, pointing your toes upward, to protect your knee during internal hip rotation.
6. While keeping your hand on your left knee, rotate your left inner thigh towards the ground.
7. Lower your left thigh until it forms a right angle with your calf, feeling a stretch in your hip's outer and frontal areas.
8. Return your left leg to its original position.

3. Windshield Wipers

This is a yoga pose that provides relief for back pain while also improving core strength.

It targets the lower back and reinforces the internal rotators by engaging in an isometric contraction to counter lateral movement.

Here are the steps to perform a windshield wiper exercise: 

1. Lie on your back on the floor or bed.
2. Bend your knees and keep your feet flat on the surface, about two feet apart.
3. Extend your arms to the sides, forming a "T" shape for stability.
4. For a gentler stretch, slowly lower both knees to the right side.
5. Flex both feet to protect the knees, feeling an internal stretch in the left leg and an external rotation stretch in the right leg.
6. Keep your shoulder blades on the floor or bed as much as possible.
7. Hold the stretch for 30 seconds.
8. Slowly bring your knees back to the center.

This dynamic stretch targets the mobility of the posterior joint capsule. Utilizing your body weight and thigh bone in the exercise enhances hip flexion, allowing a better range of motion when bringing the hip toward the chest.

To perform the posterior capsule stretch: 

1. Start on your hands and knees, activating your core.
2. Gradually move your buttocks halfway back towards your heels, ensuring there is no discomfort in the front of your hip.
3. Shift your weight to either your right or left knee.
4. Experience a stretch along the outer hip and buttocks on the side you shifted towards.
5. Maintain the stretch for 10 seconds.

5. 90-90 Leg Lift

This exercise is beneficial for any warm-up leg routine.

It dynamically mimics internal hip rotation, activating hip rotators and promoting a full range of motion for internal and external rotation.

Follow these steps to do this exercise: 

1. Begin seated on the ground with your knees bent, positioned wider than shoulder-width apart.
2. Rotate one leg inward (internal rotation) and the other outward (external rotation).
3. Ensure your thighs form a 90-degree angle with each other.
4. Lift the foot of the internally rotated leg off the ground, holding the position for 5 seconds.
5. Lower the leg back to the ground.

Resistance band clamshells strengthen the gluteus medius, improving hip stability and internal rotation.

This exercise targets hip abduction, engaging the critical muscle responsible for these movements.

The steps to perform clamshells with a resistance band are as follows: 

1. Start by lying on your right side with your feet, legs, and hips aligned and your knees bent at a 45-degree angle.
2. Support your head on your right arm or prop it up with your hand while engaging your core for stability.
3. Place a resistance band around your thighs, just above your knees.
4. Keep your feet in contact with each other and lift your upper leg comfortably without shifting your hips.
5. Maintain a brief pause at the top, then lower your leg back to the starting position.
6. Aim for 30 repetitions on the right side, then switch sides to perform the exercise on the left leg.

7. Squatting Internal Rotations

This excellent lower-body strength exercise enhances hip flexion and mobility, promoting increased medial rotation of the hip muscles.

To perform squatting rotations: 

1. Begin in a deep squat position, ensuring you feel balanced and centered.
2. Lift one heel off the floor, allowing you to pivot on the ball of the foot and rotate the entire leg inward from the hip joint.
3. Aim for freedom in the hip, knee, and ankle, allowing the leg to rotate smoothly without any limitations.
4. Switch legs, continuing the rotational movement while maintaining a fluid and unrestricted rotation.

Good hip internal rotation is important for everyday activities, including walking, running, and even basic tasks like getting dressed.

Limited hip mobility puts strain on other joints, particularly the knee and the lower back, leading to potential issues and injuries.

Poor hip internal rotation can cause tendons, ligaments, and joints to experience excessive stress, resulting in tears and dislocations.

Weak hips are often associated with knee pain as well.

This is particularly important for athletes in sports requiring speed and agility, such as football or MMA.

High levels of hip strength are necessary for cutting movements and to minimize the likelihood of injuries during dynamic actions.

Whether you're an athlete pivoting on the field or lifting heavy weights in the gym, hip internal rotation plays a crucial role in performance and injury prevention.

While it may not be a focus for many, incorporating hip internal rotation exercises is essential for preventing injuries, especially in sports.

Insufficient hip internal rotation range can lead to excessive knee stress, potentially causing severe injuries like torn ACLs, PCLs, or menisci.