Bilateral Internal Rotation Bridge

HipHip Mobility
Written By David Song

BILATERAL INTERNAL ROTATION HIP BRIDGE

This is an internal hip rotation mobility and stability exercise. Start by lying down on your back with a yoga block or foam roller between your knees and heels planted on a bench. Squeeze the yoga block and raise the pelvis off the ground by going into full hip extension. Come back down to a rested position to complete the first repetition. Then rotate both legs out by 5-10 degrees and complete another bridge. Repeat until 45 degrees of hip rotation is achieved or until the maximum range you can tolerate is achieved for the day.

Muscles Involved:

  • Glutes

    • Gluteus Maximus (Hip Extension)

    • Gluteus Medius Anterior Fibers (Hip Internal Rotation)

    • Gluteus Minimus (Hip Internal Rotation)

  • Hamstrings

  • Tensor Fascia Latae (TFL)

  • Adductors

    • Adductor Longus

    • Adductor Magnus

    • Adductor Brevis

  • Pectineus

Related Conditions:

  • Hip Impingement

  • Internal Snapping Hip Syndrome

  • External Snapping Hip Syndrome

  • Groin Strain

  • Hip Spine Syndrome

  • Mechanical Low Back Pain

  • Lower Kinetic Pain Syndrome

  • Hip Bursitis

  • ITB Syndrome

  • Sacroiliac Joint Syndrome

Exercise Equipment:

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