5 Drills for Restoring Hip Internal Rotation: An Active Apporach

Hip Internal Rotation is one of the most common restrictions in the body, and it will throw major dysfunction into your gait, lunging, and squatting patterns. Restoring this internal rotation is key to preventing injuries like hip impingement, Labral tears, bursitis, and rapid hip degeneration.

Doing this in an active fashion and integrating that movement into gait patterns is the best way to get and KEEP the increased range you get from working through these drills. Understand that everyone won't need to do all of these drills, but each one has unique benefit that will help certain people, so try all of them!

1) Supine Straight leg internal/external rotation - Starting with the butt comfortably off the wall (as much as the hamstrings will allow), begin to create slow internal/external rotation holding the end range. Hold each end range for a full breath cycle. Perform 10-15 reps. (as your hamstrings loosen up, scoot the butt closer to the wall)

2) Supine Flexed Knee Internal Rotation - Lightly squeeze a ball or pillow between the knees with the knees flexed to 90 degrees and hips flexed slightly above 90 degrees. Slowly begin to slide the feet out as you maintain the pressure on the ball.

3) Standing Internal Rotation - With the foot on a sliding surface, begin to internally rotate the foot while maintaining weight on that leg. Maintain tension in the core by driving a dowel rod through the ground. 10 - 15 reps.

4) Modified Airplane - This drill is great at getting internal rotation in the the hip in the presence of hip flexion. This position will load the glutes and create active internal rotation while challenging the foot/ankle stability as well. Perform for 60 seconds.

5) Loaded Pivot Step - This drill will take the hip into active internal rotation in the presence of hip extension. These two ranges are the MOST IMPORTANT motions to have in combination when it comes to gait. Performing this in the overhead position will create more challenge. It's not necessary, but a good added challenge. Perform 10-15 reps.