19/09/2026
Are tight hips holding back your squat, stride, or lower back? 📉
A lack of hip internal rotation is one of the most common—and overlooked—causes of hip pinching, lower back compensation, and restricted movement. When the head of the femur can’t rotate smoothly inside the hip socket, your body compensates elsewhere.
Why Hip Internal Rotation Matters
Deeper Squats & Lunges: Allows the pelvis to drop cleanly between the hips without pinching or lumbar rounding.
Joint Health: Keeps the hip capsule mobile and prevents premature wear on surrounding tissues.
Power Output: Improves force transfer through the pelvis during athletic movements and running.
1. Half-Kneeling Slider Hip Rotations
Focus: Loaded rotational control in a half-kneeling position.
2. Seated 90/90 Internal Rotation Lift-Offs
Focus: Active end-range hip internal rotation.
Tip: Keep your torso tall, brace your core, and lift the back foot off the ground without leaning forward.
3. 90/90 Hip Switches / Wipers
Focus: Dynamic hip joint rotational flow.
Tip: Keep your heels grounded and smoothly rotate your knees side-to-side, controlling the motion at each end position.
Tip: Use a dowel for balance, tuck your pelvis slightly, and sweep your rear knee inward on the slider.
📌 Sets & Reps: Perform 2–3 sets of 8–10 controlled reps per side before your leg workouts or as daily mobility work
