Bilateral Internal Rotation Hip Lift

HipHip Mobility
Written By David Song

BILATERAL INTERNAL ROTATION HIP LIFT

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 one inch off the ground. Hold the raised position for up to 5 seconds. Come back down to a rested position to complete the first repetition. Then rotate both legs out by 5-10 degrees and complete another hip lift. 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

Exercise Equipment:

Click to buy

 

Related Exercises

Featured
90/90 Stretch
Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, TFL Stretch, Glute Stretch, Glutes Stretch, Glutes, Hip Stretch, Hip, Hip Flexibility, Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, Hip External Rotation, Hip External Rotator
90/90 Stretch
Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, TFL Stretch, Glute Stretch, Glutes Stretch, Glutes, Hip Stretch, Hip, Hip Flexibility, Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, Hip External Rotation, Hip External Rotator
Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, TFL Stretch, Glute Stretch, Glutes Stretch, Glutes, Hip Stretch, Hip, Hip Flexibility, Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, Hip External Rotation, Hip External Rotator
Side Lying Hip Internal Rotation
Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, Hip Mobility, Hip, Pectineus, TFL, Gluteus Minimus, Anterior Fibers Gluteus Medius, Piriformis, Tensor Fascia Latae, Gracilis
Side Lying Hip Internal Rotation
Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, Hip Mobility, Hip, Pectineus, TFL, Gluteus Minimus, Anterior Fibers Gluteus Medius, Piriformis, Tensor Fascia Latae, Gracilis
Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, Hip Mobility, Hip, Pectineus, TFL, Gluteus Minimus, Anterior Fibers Gluteus Medius, Piriformis, Tensor Fascia Latae, Gracilis
Kettlebell 90/90 Hip Thrust
Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, Hip Extension, Hip Extensor, Hip External Rotation, Hip External Rotator, Hip Strengthening
Kettlebell 90/90 Hip Thrust
Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, Hip Extension, Hip Extensor, Hip External Rotation, Hip External Rotator, Hip Strengthening
Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, Hip Extension, Hip Extensor, Hip External Rotation, Hip External Rotator, Hip Strengthening
Standing Hip Internal Rotation
Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, Gluteus Medius, Gluteus Minimus, Piriformis, TFL, Tensor Fascia Latae, Adductor Longus, Adductor Brevis, Gracilis
Standing Hip Internal Rotation
Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, Gluteus Medius, Gluteus Minimus, Piriformis, TFL, Tensor Fascia Latae, Adductor Longus, Adductor Brevis, Gracilis
Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, Gluteus Medius, Gluteus Minimus, Piriformis, TFL, Tensor Fascia Latae, Adductor Longus, Adductor Brevis, Gracilis
Reverse Pigeon Lift Off
Hip Mobility, Hip End Range Strengthening, Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, Piriformis, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, Adductor Longus, Adductor Brevis, Gracilis, Hip Adductor
Reverse Pigeon Lift Off
Hip Mobility, Hip End Range Strengthening, Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, Piriformis, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, Adductor Longus, Adductor Brevis, Gracilis, Hip Adductor
Hip Mobility, Hip End Range Strengthening, Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, Piriformis, Gluteus Medius, Gluteus Minimus, TFL, Tensor Fascia Latae, Adductor Longus, Adductor Brevis, Gracilis, Hip Adductor
Incline Reverse Pigeon
Adductor Longus, Adductor Magnus, Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, TFL, Tensor Fascia Latae, Hip Adductor, Hip Adductors, Hip Adductor Stretch, Sartorius, Hip Flexibility, Hip Stretch
Incline Reverse Pigeon
Adductor Longus, Adductor Magnus, Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, TFL, Tensor Fascia Latae, Hip Adductor, Hip Adductors, Hip Adductor Stretch, Sartorius, Hip Flexibility, Hip Stretch
Adductor Longus, Adductor Magnus, Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, TFL, Tensor Fascia Latae, Hip Adductor, Hip Adductors, Hip Adductor Stretch, Sartorius, Hip Flexibility, Hip Stretch
Internal Rotation Hip March
Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, Gracilis, Pectineus, Piriformis, Gluteus Medius, Gluteus Minimus, Adductor Brevis, Adductor Longus, TFL, Tensor Fascia Latae, Hip Strengthening, Hip
Internal Rotation Hip March
Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, Gracilis, Pectineus, Piriformis, Gluteus Medius, Gluteus Minimus, Adductor Brevis, Adductor Longus, TFL, Tensor Fascia Latae, Hip Strengthening, Hip
Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, Gracilis, Pectineus, Piriformis, Gluteus Medius, Gluteus Minimus, Adductor Brevis, Adductor Longus, TFL, Tensor Fascia Latae, Hip Strengthening, Hip
Seated Reverse Clamshell
Hip, Hip Adduction, Hip Adductor, Hip Adductor Strengthening, Hip Adductors, Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, Adductor Brevis, Adductor Longus, Adductor Magnus, Gracilis, Pectineus
Seated Reverse Clamshell
Hip, Hip Adduction, Hip Adductor, Hip Adductor Strengthening, Hip Adductors, Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, Adductor Brevis, Adductor Longus, Adductor Magnus, Gracilis, Pectineus
Hip, Hip Adduction, Hip Adductor, Hip Adductor Strengthening, Hip Adductors, Hip Internal Rotation, Hip Internal Rotator, Hip Internal Rotators, Adductor Brevis, Adductor Longus, Adductor Magnus, Gracilis, Pectineus
Banded Hip Shift
Hip Adductor Strengthening, Hip Adductor Stretch, Hip Adductors, hip abduction, Hip External Rotation, Hip Internal Rotator, Hip Internal Rotators, Hip Capsular Stretch, Femoroacetabular Joint, Hip Joint Mobilization
Banded Hip Shift
Hip Adductor Strengthening, Hip Adductor Stretch, Hip Adductors, hip abduction, Hip External Rotation, Hip Internal Rotator, Hip Internal Rotators, Hip Capsular Stretch, Femoroacetabular Joint, Hip Joint Mobilization
Hip Adductor Strengthening, Hip Adductor Stretch, Hip Adductors, hip abduction, Hip External Rotation, Hip Internal Rotator, Hip Internal Rotators, Hip Capsular Stretch, Femoroacetabular Joint, Hip Joint Mobilization
Shin Box Hip Thrust
Hip Extension, Hip Mobility, Hip Internal Rotation, Hip External Rotator, Hip External Rotation, Hip Internal Rotator, Hip Abduction, Hip Adductor, Hip Flexor, Hip, Glute Stretch, Glutes, Glutes Stretch, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Iliopsoas, Psoas Major, Iliacus, Pectineus, Adductor Brevis, Adductor Longus, Adductor Magnus
Shin Box Hip Thrust
Hip Extension, Hip Mobility, Hip Internal Rotation, Hip External Rotator, Hip External Rotation, Hip Internal Rotator, Hip Abduction, Hip Adductor, Hip Flexor, Hip, Glute Stretch, Glutes, Glutes Stretch, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Iliopsoas, Psoas Major, Iliacus, Pectineus, Adductor Brevis, Adductor Longus, Adductor Magnus
Hip Extension, Hip Mobility, Hip Internal Rotation, Hip External Rotator, Hip External Rotation, Hip Internal Rotator, Hip Abduction, Hip Adductor, Hip Flexor, Hip, Glute Stretch, Glutes, Glutes Stretch, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Iliopsoas, Psoas Major, Iliacus, Pectineus, Adductor Brevis, Adductor Longus, Adductor Magnus
David Song
Previous

90/90 Leg Lift
Next

Bilateral Internal Rotation Bridge