Stretches And Exercises To Hip Internal Rotation For Increasing Mobility And Flexibility

Internal rotation of the hip joint is defined as the twisting movement of the thigh inward from the hip joint. Standing up, your foot should also be turned such that your toes are pointed toward the rest of your body when you do this. Walking, running, squatting, crouching, and crawling all need the activation of your hip internal rotators. If you place your weight on one foot and twist your pelvis, you’ll need to use them as well. It would be difficult to execute everyday actions such as putting on clothes or stepping into a bathtub if one did not have hip internal rotation.

Continue reading to learn how to strengthen the muscles that allow you to internally rotate your hips with a series of exercises and stretches.

Hip Internal Rotation Muscles

Hip Internal Rotation - Hip Rotation Stretch

Hip internal rotation causes the muscles in your hip, buttocks, and thighs to contract and contract. These are some examples:

  • The tensor fasciae latae is a muscle group in the lower body (outer hip).
  • Parts of the gluteus medius and gluteus minimus are involved in this movement (upper buttocks).
  • The adductor longus, brevis, and magnus (inner thigh).
  • The pectineus (upper frontal thigh).

There isn’t a single muscle in your hip that allows you to rotate it inward. As an alternative, all of the muscles listed above operate in concert to induce internal rotation.

Exercises And Stretches For The Hip Internal Rotation.

Insufficiency of hip internal rotation might result in gait abnormalities. The knees or the soles of the feet, for example, may cave inward under the strain. When other regions of the lower body compensate for a lack of hip internal rotation, the likelihood of suffering an injury increases.

Strengthening your hip internal rotators with exercises can help you achieve your goals. Flexibility and range of motion in the muscles that rotate the hips inward are improved by stretching them.

It is possible that certain hip internal rotation workouts and stretches will put pressure on your knees. If you have pain in your knee at any point during the workout, you should stop.

Internal Rotation Of The Hips While Seated (Exercise 1).

  • Place yourself on the ground and bend your knees to 90 degrees, starting in a seated posture. Place the soles of your feet flat on the floor at a comfortable distance apart from one another. Your left arm should be stretched out behind your body, with your left palm resting on the ground. Place your right hand on the inside of your right knee.
  • Flex your right foot such that the right toe of your right foot is facing up. As a result, your knee is more protected throughout the hip internal rotation.
  • Continue to turn your right inner thigh toward the ground while keeping your hand on your right knee. As you lower your right thigh, the right thigh and right calf should form a right angle with each other. You should feel a stretch in the outside and frontal areas of your hip after doing this exercise.
  • Continue by returning your right leg to its previous position and then doing the action again.
  • Complete 20 or 30 reps on the right side before switching to the left.

Internal Rotations In The Squatting Position (Exercise 2).

  • Begin in a deep squat, with your hands clasped in front of your chest for support.
  • Push yourself slightly upward and to the left side, using your left leg to assist you.
  • As your right leg falls toward the ground, your right thigh should swivel inward in your hip socket to prevent it from hitting the ground. Take a moment to reflect there, and then return to your squat.
  • Using your right leg, lift yourself up and to the right side of the body. Allowing your left leg to fall near the ground will result in left hip internal rotation this time around. After a brief pause, repeat the movement on the right.
  • Repeat the process 5 to 10 times on each side.
Hip Internal Rotation - The Squatting Position

90-90 Foot Raise (Exercise 3) .

  • To begin, sit down on the ground with your feet flat on the ground. This is your starting position.
  • Allow both of your knees to go down and to the left, so that the outside of your left leg is on the ground and the inside of your right leg is on the ground. Your legs should be bent at the knees to approximately 90 degrees on each side.
  • Now, while maintaining your hips and upper body firm, try to lift your right foot as high as you can. Lifting the right foot and releasing it are two different things.
  • Do 20 to 30 reps on the right side, then switch to the left side.

Internal Rotation Of The Hips In The Twisted Legs (Stretch 1).

  • Starting on the ground, with your knees bent and feet flat on the ground, sit in a comfortable position. To maintain your equilibrium, extend your arms and place your palms behind you.
  • Lie down on the ground with both of your knees pointing to the right. Left thigh extended straight in front of you with left calf flat against the ground is the proper position for this exercise.
  • Raise your right foot and place it on top of your left knee to complete the movement.
  • You should be able to feel the stretch in your right hip area. It may help to press your torso toward your legs or to adjust your legs if you aren’t feeling it straight away.
  • Hold for 30 to 60 seconds, and then repeat the stretch on the opposite side of your body.

Lying With The Band (Stretch 2).

  • This stretch will necessitate the use of a band, strap, or belt.
  • Assume the position of a back-to-back laying position with your knees bent and your feet flat on the floor.
  • The bottom of your right foot should be wrapped around the band. Both ends of the band should be brought inward toward the inside of your leg, and both should be held with your left hand.
  • Your left leg should be fully extended and flat on the floor. Make a flexing motion with your left foot. Place your right hand on the outside of your right knee, keeping the knee over the outside of your right hip.
  • Pulling your right foot toward you while keeping your right knee above your hip with your left hand while holding both ends of the band is a good exercise. You should be able to feel the stretch in your right hip area.
  • Hold the stretch for approximately 30 seconds, and then repeat the process on the other side of your body.
Hip Internal Rotation - Lying With The Band

Massage The Hip Internal Rotators (Stretch 3).

You’ll need a massage ball for this particular stretch. If you don’t have a soccer ball on hand, a tennis ball or a baseball can suffice. With the use of a massage ball, you may loosen the muscles that are involved in hip internal rotation, specifically the tensor fasciae latae and the upper gluteus maximus muscles (medius and minimus).

  • Laying down on your right side with your right arm under your head is a good place to start.
  • Lift your right hip off the ground, and then place the ball beneath the outer side of your hip on the opposite side of your body.
  • With little movements, massage the tensor fasciae latae muscle on your right side. Experiment with tucking and untucking your pelvis as well as shifting your torso from side to side or up and down over the ball to see what happens.
  • Rolling over onto your back such that the ball is beneath the upper part of your buttocks near your right hip can help you to strengthen the gluteus medius and minimus muscles in your lower back. To alleviate tension, try moving from side to side and up and down once more to see if that helps.
  • Shift your attention to the left side and spend a few minutes working up the hip internal rotator muscles on the left side.

Hip External Rotation Actions Performed At The Workplace.

Having inadequate hip internal rotation as a result of prolonged sitting can be a contributing cause. Try the chair exercises and stretches listed below at your place of employment to enhance internal rotation in your hips.

Internal Rotation Of The Hips While Seated In A Chair.

  • Place your feet flat on the floor and your legs bent at 90 degrees in a straight-backed chair with your legs bent at 90 degrees.
  • Expand the range of motion of your right foot outward and up as much as it is possible while keeping your right knee stable.
  • Place your right foot next to your left foot to complete the circle.
  • Repeat for a total of 20 to 30 reps. Follow this up by performing the same movement on the other leg.

Leg Extension When Seated.

  • Place your feet flat on the ground while sitting on a chair.
  • To protect your right knee, extend your right leg straight out in front of you and flex the bottom of your foot. The toes on your right foot should be pointing up.
  • Twist your entire right leg to the left such that your toes are pointed in the other direction. After a brief pause, raise your right toes to your chest once more.
  • For the right leg, repeat the procedure 20 to 30 times. Continue with the right leg and repeat the process for the left leg.

Internal Hip Rotation Pain Is A Common Complaint.

A strained muscle, osteoarthritis, bursitis, or another issue affecting your hip joint could be the source of your pain when you rotate one or both of your hips inwards.

The majority of the time, hip internal rotation pain is not life threatening. However, if your hip discomfort becomes severe enough to interfere with your daily activities, you should see with a doctor immediately.


Hip internal rotation happens whenever you twist your thigh bone inward, causing muscles such as the tensor fasciae latae, the upper gluteus muscles, and the inner thigh muscles to contract and become active. Hip internal rotation exercises and stretches can help you increase the range of motion in your internal rotator and prevent lower body issues.

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