I test hip mobility exercises so you don't have to — this one move always stands out
Add this hip mobility exercise to your weekly routine for healthier, stronger hips.
Most people overlook internal hip rotation when warming up, but this crucial movement should be included in any comprehensive mobility routine. Strong, healthy hips should be capable of moving in all directions, so incorporating exercises that target this plane of motion is essential. I highly recommend this exercise because it can be performed anywhere using just your body weight, and as you progress, you can gradually increase your range of motion. Perform 8-12 reps per side for three sets, focusing on quality over speed.
Internal rotation offers numerous benefits, including improved mobility, control, and strength around the pelvis. It provides a deep stretch to the glutes, hips, and groin area, and benefits a wide range of muscle groups, such as the gluteus minimus, medius, adductors, hip flexors, and tensor fascia latae. To modify the exercise, move slowly, avoid pushing too far into the stretch, and pause for a moment before releasing.
If you experience knee pain, discontinue the exercise immediately and consider reducing the number of sets or reps used. Ensure your standing leg maintains a slight bend, your hips are squared, and your weight is slightly forward while keeping your back straight to enhance balance and glute activation. Remember to maintain a straight line from your torso to your lifted knee, rather than twisting to the side, as this will limit your range of motion. Placing a hand on your hip during the rotation can help you feel your pelvis doing the work.
Written by urgent.news from Tom's Guide's reporting — not their text. Machine-written — may contain errors; check the original before relying on it.
