3 MUST-DO Exercises for Greater Hip Internal Rotation

Hiep internal rotation is important for
getting deep into a squat and also for keeping the knees healthy whether it’s
the meniscus or the ligaments in this video you’re gonna learn three exercises
and a quick little routine to get the hip internal rotators firing active and
strong hey what’s up it’s Coach E here from Precision Movement and today we’re
going to talk about hip internal rotation so hip internal rotation is
that when the femur rotates that way okay external rotation is that way
internal rotation is that way in terms of an injury perspective hip internal
rotation is really important for those of you who play sports like soccer
basketball Jiu Jitsu any type of sport that requires you to run and cut the
internal rotation is going to save your knees because if you don’t have internal
rotation and you cut like this all the force is going to go through your knees
a lot quicker and the knee is not designed to take very strong rotational
forces that’s for the hip and that’s more for the foot ankle so if we’re
missing hip internal rotation all of that force has to go somewhere goes
through the knee and that’s when you can get torn meniscus ACLs PCL s those nasty
injuries of the knee that take a long time to heal
so let’s avoid all that ok in this video we’re going through three techniques the
first technique is the standing hip rotation disassociation then we’re going
to go through an end range expansion technique and then I’m going to take you
through a functional integration technique which is a little tweak on the
hip hinge and the standard one-leg stiff leg deadlift movement okay
so first up standing hip rotation dissociation stand on one leg this is
the leg that’s going to move so we’re gonna do both internal and external
rotation here I use this technique to warm up for both to activate those
muscles for both whether work in the internal or external
rotation when you externally rotate all you’re gonna do is turn your torso and
your head the opposite direction hold strong keep really rotating that at
the hip and keep turning the torso in the head this way and that’ll really
activate the external rotators hold for one slow 360 breath expand the chest in
all directions but don’t overuse the neck and shoulder muscles and then
you’re gonna move into hip internal rotation it’s important to keep the knee
straight as I look the other way and keep getting more internal rotation as
I’m getting more spine rotation this way hold for slow 360 okay now if you have
trouble with balance totally cool to hold on something or just place your
heel on the ground and pivot around your heel okay I’m gonna do a couple on the
other side so get my heel down external rotation and turning the torso in the
opposite direction you’ll feel glute medius glute max
really fire up here piriformis and then internal rotation so muscle activation
the whole time turning the whole time turning my body trying to get further
even though I’m at the end trying to turn that hip in even though I’m not
moving all right so you do about three reps on in each direction on each side
and that’s going to dissociate the movement pattern so often times when I
externally rotate my hip the in tendency is just to open up the pelvis so the
pelvis goes with it so the dissociation comes into play because as I’m
externally rotating the hip I’m turning the pelvis and the opposite of the
natural motion that it wants to do it’s going to get greater muscle activation
it’s gonna reset that associated pattern that coupled movements so it opens up
new movement options for you so again for this technique three in each
direction internal and external rotation on each leg then you’re moving to the
supine hip internal rotation hip I are level one ERE
ERE stands for end range expansion so this is where we’re getting greater
mobility here what we’re doing is keep the hips at about a forty-five degree
angle so flexed so this is neutral 180 degrees this would be about 135 degrees
so we’re moving it we’re flexing 45 degrees flexing the hips then I’m going
to work the left internal rotation so internal rotation try to keep the knee
where it is in space and rotate the femur so the femur if there’s a
headlight pointing straight up it’s going to point back to the wall now okay
the knee stays in where it is in space I don’t want the need to come and cross
over the midline okay then we’re just working a little more adduction so let’s
work pure hip rotation here and he stays where it is and that’s my end active
range from there I’m just gonna keep trying to internally rotate with my foot
just off the ground and hold for one slow 360 breath and trying to internally
rotate as hard as I a freaking can okay feel all the internal rotators around this
area TFL glute med glute medius those guys are all firing up okay and then
what I’m gonna do is I’m gonna put my foot just on the ground again trying to
keep my knee in space you could put your other foot on the ankle here to block it
and I’m gonna try and rotate this time the femur that way but because the foot
is blocking it just pure rotation not trying to flop the knee out the knee
stays right where it is I’m working that external rotation now at that end range
of in general rotation so I’m strengthening
the muscles that enter and exit that range hold for one slow 360 breath and
relax and then we’re gonna do one more internal rotation contraction so foots
just off the ground and I’m trying to rotate the femur as much as they can
opposite foot stays flat that helps to stabilize your pelvis fire up those
muscles and then gradually release don’t just flop out Oh like that okay we want
to control our entries and our exits into end range so you do one that’s one
cycle on the left side then I would do one work my way up to three or four
cycles on each side all right so that’s the supine hip internal rotation level
one er II and range expansion sequence finally we’re doing the one leg hip
hinge with the internal rotation or hip IR hinge that’s how I refer to it so
with this you can either do one leg where the opposite leg is in the air or
you can do one and a half where you just kind of touch with the toe if balance is
an issue all you’re doing here is we’re integrating this into rotation into a
fundamental movement pattern which is the hinge pattern foot stays flat and
knee is slightly bent here and as I hit so a standard hip hinge this is one and
a half like hip hinge all my weights up front foot is the weight is distributed
amongst the heel and the metatarsals that’s the ball just underneath each toe
not just the ball of the foot under the big toe that’s your hip hinge pure hip
flexion movement spine stays in neutral all we’re doing is we’re adding an
internal rotation component so as I start to descend internal rotation get
to end range and then come out of it so I’m just adding that internal rotation
as I go down but what I’m not doing is I’m not just letting gravity or turning
my torso I’m focusing on the muscles that I felt to activate in the pre
you exercises for the internal rotation I’m focusing on firing those up to bring
me into greater internal rotation as I hinge and then keeping them on
lengthening them as I extend and stand back up so we’re developing that
neuromuscular control of the muscles and the reason why I do it in the sequence
is because we activate so you can feel oh those are the internal rotators and
that’s what it feels like when they fire and then we can use those actively to
pull yourself in to internal rotation keeping alignment through the lower limb
one common mistake when people do this is they’ll do it
but then they’ll shoot the hip out to the side and what that’s doing is
compensating for poor internal rotation so you got to keep that alignment in the
lower limb here internally rotate actively bring yourself in as you hinge
weight stays balanced on the foot and then keep those muscles fired up as you
go up and that’s an eccentric contraction of those muscles there all
right so there you have it three exercises that little routine is going
to get you greater internal hip rotation which is something that most people have
less of with relative to external rotation so there’s often an imbalance
there and imbalances often lead to injuries okay I hope you liked that one
if you did and you feel like you’d like to improve your hips and improve your
mobility and ensure that you’re hitting all the ranges in a progressive fashion
in a comprehensive fashion then check out hip control which I’m going to link
at the end of this video ok thanks for watching see you next

6 thoughts on “3 MUST-DO Exercises for Greater Hip Internal Rotation

  1. Been watching your videos for a few months now – they've been great. Very informative and clear in the way you present the stretches/exercises. I've been dealing with pain for half my life (I'm 28 today). Started with a herniated disc, and though it has healed according to the MRI, the pain has spread throughout the years. I've got constant pain in my hip, SI joint, shoulder blades, shoulders, neck etc. I wonder if there's a way to get individual guidance from you? I understand that it would cost, if it's possible. I've begun doing exercises and stretches, but I feel so terribly confused. Is there any way to get in touch with you?

  2. 9:04 Why dont you use the external aspect of the muscles on the outside of body, glutes etc. to contract the hip and leg to do the raising of the torso? Activating the ext. rotating muscles will stop hip to get out of alignment on the way up.

  3. 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!

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