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:

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Bilateral Internal Rotation Bridge