Official Website of Sarah E. Rippel, BS, CPT, FMS

-Improving Internal Rotation of the Hip!-

I had a request for some exercises that will help improve internal rotation of the hip.  Here is the first part of a 15-minute video I shot before I got sick last weekend.  Internal rotation is an important function of the hip, and for many people, the ability to internally rotate is less than optimal.  Fortunately, there are easy ways to improve this!

Look for Part II tomorrow! 🙂

7 responses

  1. Pingback: -Improving Hip Internal Rotation Pt. III!- « “Outside the Box” Training

  2. Wayne

    Loved the dog. He was too funny. Thanks for the video in internal rotation.

    April 29, 2009 at 11:41 am

    • Hey Wayne!
      Biskit is the star! 🙂 He’s my coach, or at least he thinks so! He’s like a toddler…when he’s not getting attention, he makes it clear that he’s there! Glad you enjoyed the video!
      Yours in Health,

      April 29, 2009 at 12:19 pm

  3. I’m a yoga instructor trying to increase internal rotation w/some of my students. Can you do this motion with the back knee stationary– i.e. while in a low lunge? For instance, I will sometimes have my students come into a low lunge, and then we’ll place hands on bent knee; then twist back toward bent knee & over that shoulder. Or, alternatively, if R knee were forward and L knee on ground, I might have them place L hand on floor on inside of R foot, and raise R arm toward ceiling. I’m not sure either of those get into the hips enough, though. I might be able to incorporate your first move into a yoga flow, however, if what I’m doing isn’t enough for the hips. Thanks for this video.

    July 11, 2010 at 2:01 pm

    • Hi Barbara!
      Those both sound like excellent variations that would really work well as thoracic mobility drills in addition to stimulating the hip!
      Thank you for stopping by!
      Yours in Health,

      July 15, 2010 at 9:25 am

  4. Bill

    Are you using these exercises to increase hip IR ROM or strength? I found these and they look great to use in my PT clinic, but, after trying them, it seems like they are working the hips more into IR ROM by strengthening the ER muscles. Does sound right to you? Thanks for the help!


    September 21, 2011 at 7:54 pm

    • Hi Bill!
      Thank you for stopping by and for taking the time to comment!
      More often than not, I find that people lack glute function and are more prone to hip ER. Most of my clients sit a lot, which is obviously a factor in weak glutes and tight hips. The simple act of having someone perform pivot rotations usually shows this, in addition to other movements and looking at static posture. When I watch someone who favors hip ER perform pivot rotations, I focus on their feet. They will have a very hard time keeping them straight ahead, as external rotation is what their body is happy with, and usually they will pivot poorly. I feel there is a direct correlation between a lack of glute function and the tendency for ER. When performing a pivot rotation, I love that hip IR ROM is stimulated on the both the moving and non-moving sides. I guess the “passive” encouragement of IR ROM is what I’m getting at, as in this video there is no pivot action. The torso rotation basically drives the hip of the forward leg into IR.

      Thank you for making me think once again! I haven’t written many posts lately regarding movements, mobility, etc., so it’s nice to dust a few cobwebs off! 🙂

      Yours in Health,

      October 4, 2011 at 1:42 pm

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