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Hip Mobility: Exercises to Regain Hip Internal Rotation

Healthy hip mobility is essential for moving well, staying active, and living pain-free. One of the key movements your hips need is internal rotation, which allows for activities like walking, squatting, and pivoting. Unfortunately, limited hip mobility can lead to discomfort and even injury over time.

If you’re experiencing tightness or stiffness in your hips, the above video with Dr. Corrie Jones and the details below will provide a plan to improve your hip internal rotation.


Why Is Hip Mobility and Hip Internal Rotation Important?

Hip internal rotation is the ability of your hip joint to rotate inward. Normal mobility includes about 30 degrees of internal rotation, whether you’re sitting or lying on your belly. When your hips lack this range of motion, it can lead to compensation patterns, pain, or limitations in daily activities and exercise.

The exercises below will help you restore your hip mobility by loosening tight areas and activating key muscles.


Hip Mobility Exercises for Internal Rotation

1. Couch Stretch with Hip Turned Out

  • Setup: Place one foot on a raised surface like a couch or chair.
  • Execution: Turn your foot slightly outward and stand as tall as possible. Squeeze your glutes to deepen the stretch in the front of your hip.
  • Duration: Hold for 10 seconds, relax, and repeat 5-6 rounds.
  • Tip: Feel a stretch, not pain, to avoid straining the hip flexors.

2. Seated Hip Rotation Stretch

  • Setup: Sit with your knees bent at 90 degrees.
  • Execution: Walk your hands upward to sit tall and press gently into the crease of your hip. Rotate downward to feel a stretch in your groin.
  • Duration: Hold for 30-60 seconds and repeat a few rounds. Make it active by lifting and lowering your leg for 10 repetitions.

3. Reverse Clamshells

  • Setup: Lie on your side with your legs bent and a resistance band around your ankles.
  • Execution: Instead of lifting your knee, lift your ankle while keeping your knees together. Focus on engaging the muscles at the back of your hip.
  • Duration: Hold for 5-10 seconds and repeat 5-10 times.

4. Prone Frog Internal Rotations

  • Setup: Lie on your belly with one leg bent out to the side, like a frog position.
  • Execution: Relax your upper body and lift your ankle off the ground, rotating the hip inward.
  • Duration: Perform a few reps, holding each lift for 1-2 seconds.

5. Wall Bridge with Yoga Block

  • Setup: Lie on your back with a yoga block or pillow between your knees, feet on the wall, and knees bent.
  • Execution: Squeeze the block, bridge your hips upward, and shift the tight hip slightly to the side.
  • Duration: Hold for 10 seconds and repeat several times.

6. Tall Hip Rotation with Stool

  • Setup: Sit tall on a stool or chair with one knee centered and the opposite foot turned outward.
  • Execution: Rotate your foot outward while maintaining a tall posture, using your muscles to control the movement.
  • Duration: Hold for 3-5 seconds, repeating for 10 reps.

7. Cross-Body Kickstand Romanian Deadlift (RDL)

  • Setup: Stand with a kickstand position, one foot behind the other.
  • Execution: Instead of hinging straight down, cross your body slightly toward the opposite leg. This targets the hip’s posterior chain and internal rotation.
  • Duration: Perform 10 controlled repetitions.

Key Reminders for Success

  • Perform these exercises in sequence for the best results, but feel free to mix and match based on your schedule.
  • Avoid pain or pinching. Stretching and tension are normal, but sharp discomfort is not.
  • Stay consistent. Improvements in mobility take time and regular effort.

Free Movement Consultation

Not sure if your hip mobility is where it should be? Book a free movement consultation with our expert physical therapists! We’ll assess your range of motion, address any concerns, and provide personalized guidance to help you move better and feel great.

Don’t let tight hips hold you back from living your best life. Try these exercises today, and take the first step toward improved mobility and function!

Ready to get started? Reach out to Rehab 2 Perform today and take the first step toward your best year yet! Schedule Your Consult HERE

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Injuries holding you back? Rehab 2 Perform specializes in preventing risk to re-injury and empowering you with the tools to stay active. We serve Maryland and Virginia with our Fitness Focused brand of Physical Therapy. Contact us today at 1(301) 798- 4838 or schedule an appointment by visiting us here today. 

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