Welcome back as we continue to deep dive into hip internal rotation!! Last week we talked about the flexibility needed to improve or restore your internal rotation. If you missed that, check it out now! It’s an important step you definitely don’t want to miss. This week we are introducing hip internal rotation strengthening exercises. Let’s explore what muscles we’re targeting and why it’s important to improve your flexibility and strength in a systematic way.
Muscles Responsible for Hip Internal Rotation
There are many different muscles that impact our ability to internally rotate through the hip. Some of the bigger ones include the glutes, tensor fasciae latae (TFL), and the adductors. For this week, we are focusing on the adductors (groin). The groin muscles are responsible for our ability to bring our legs together and rotating our legs inward. The groin is a very meaty part of the upper leg that is often overlooked when doing stretching or foam rolling. (Check out our how to foam roll your groin here).
It’s A System
These strength exercises are directly related to the flexibility work we did last week. If you don’t have the proper range of motion, you’ll be cheating yourself out of the strength work. Why? When doing the flexibility and activation work from last week, we weren’t just improving range of motion. We were also sending signals to the brain. These signals help your brain communicate with your hip and leg saying “it’s supposed to move like this”! Without the ability to properly move, your strength work isn’t going to be as effective as it can be. That is why it’s really important to take a systematic approach by improving flexibility and connecting those pathways to our brain first. Then after 2-3 weeks you’re ready to start strengthening.
Hip Internal Rotation Strengthening Exercise Couplet
There are different levels of difficulty when it comes to strength work. We are starting with some introductory level exercises that you might find harder than you think (we sure did)! Let’s get into the hip internal rotation strengthening exercises.
Side Lying Hip Adduction with Internal Rotation
- Lie on your side in a straight line. Your bottom leg straight and your top leg bent at a 90-degree angle, resting your foot on the floor.
- Engage your core and lift your bottom leg off the ground, then internally rotate your hip (turning your toes toward the ceiling).
- Hold the position for a moment before turning your foot back to neutral and then lowering your leg down.
– This should be 4 distinct movements – lift, rotate, return to neutral, down
Do 3 sets of 10/side
Supine Internal Rotation
You need a yoga block or pillow for this exercise to place between your knees.
- Lie on your back with a neutral spine (not flat and not overly arched)
- Place a yoga mat/pillow in between your knees and squeeze tight
- Lift both legs to 90 degrees
- Keeping that neutral spine, try internally rotating your legs (feet going to the outside) while keeping those knees squeezing tight!
- Hold for a moment before returning to neutral
Do 3 sets of 10 reps
Repeat both exercises circuit style! So it’s best to alternate between the two.
Watch our Hip Internal Rotation Strengthening Exercises Video
Quality of Movement is Key
When doing any kind of exercise you don’t just want to pummel through it without being conscious of what your body is doing. That is why taking your time and doing these exercises well is extremely important. If you’re improving your flexibility and strength in the wrong ways it will reflect in your everyday movements. Isolating proper flexibility is key before combining it with strength. Eventually we’ll graduate to more complicated movements.
Incorporating hip internal rotation strengthening exercises into your fitness routine can significantly improve your hip mobility, alleviate discomfort, and enhance overall performance. By addressing the common symptoms of poor internal hip rotation and targeting the responsible muscles, you can take proactive steps toward better hip health. Remember to consult with a healthcare professional or physical therapist before starting any new exercise program, especially if you have existing pain or injuries. Happy training!
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