Neglected hip internal rotators can be easily remedied instead of damaging your knees. These three hip internal rotation exercises will get those hip muscles activated and strong to combat our modern lifestyle.

If your hips aren’t rotating properly, your knees are the backup. They’ll absorb all of the force your hips should have, which builds more wear and tear since your knees are hinge joints, not ball and socket joints. In short, poor internal rotation turns into knee pain.

A couple of cues for the exercises:

First, you should feel these exercises in the muscles on the front and upper sides of your hips. Those are the muscles you’re trying to work. If you aren’t feeling anything there, check your form against the video.

Second, if you feel cramping, that’s normal. It happens because your muscles are in the shortened range of motion and don’t yet know what to do about it. Breathe into the muscle and slowly do the exercises. Your muscles are relearning what they’re supposed to do in that range, and the cramping should stop after a couple of sessions.

Keep it up!

If your hips and knees felt better after these exercises, tap the like, subscribe, and notify buttons to keep up to date with new near-weekly videos on how to keep moving freely and without pain!

IN THIS VIDEO

00:00 - Intro
00:50 - Causes
01:40 - Anatomy details
03:20 - The method & study

THE EXERCISES

04:40 - Hip Axial Rotations: 3 positions
07:03 - 90/90 Liftoffs: 90° of flexion
10:05 - Cable Hip Internal Rotation

12:50 - Next steps

RESOURCES AND LINKS MENTIONED

Kinesiology of the Hip: A Focus on Muscular Actions: https://pubmed.ncbi.nlm.nih.gov/20118...

3 Must-Do Exercises for Greater Hip Internal Rotation:    • 3 MUST-DO Exercises for Greater Hip I...  

Supine Hip Internal Rotation Level 1 End Range Expansion:    • Supine Hip IR Level I ERE (Improve Hi...  

Knee Pain Solution: https://www.precisionmovement.coach/k... - our improved course based on peer-reviewed research and designed to get you moving freely ASAP. Proven to decrease pain, improve activity participation, and build resilience, all in an at-home 20-minute routine.

ROM Coach app (free!):​ https://www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)

Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.