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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