05/29/2026
Limited internal rotation of your hip may be the cause of your hip, low back, or knee pain as well as affecting your ability to squat and lunge to depth. 🏋🏼
You see, as you lower toward 90deg in your squat, your hips go through a relative internal rotation movement. Limitations there will limit your ability to go deeper.
Let’s have a look!
📍 First sit on the floor and perform a hip box 90/90. If you need your hands to do this manuever, you have tight hips.
📍 If you don’t need your hands, go one step further and check your ability to actively lift your back foot off the ground -> this is active hip internal rotation!
If you struggle with either of those motions, or feel pain, pinching, or discomfort, try these 2 exercises!
1️⃣ Standing Hip Internal Rotation - stand on 1 leg on an elevated surface, twist your body toward the standing leg as you tap the toes of the opposite leg behind you. Hold a weight on the standing leg side for extra oomph.
2️⃣ Single Leg RDL with Hip Internal Rotation Isometric - hold a foam roller just above the inside of your knee onto a wall while also performing a single leg RDL. This will force you to maintain stability of the standing leg inwards as you move through a hinge, not allowing your hip to compensate.
Try these and let me know how it goes!
Can’t figure out why your hip hurts or why you can’t squat? 🤔
Comment HIP below to set up a FREE consultation.
