Seated Hip Internal Rotation

HipMobility
Written By David Song

SEATED HIP INTERNAL ROTATION

This is a hip internal rotation mobility exercise. Sit on a chair or bench with your knees bent in front of you and squeezing a yoga block or foam roller. Rotate one leg into internal rotation and keep the other leg planted on the floor. Rotate your thigh maximally and hold the muscle contraction for 5-7 seconds before resting. Be sure to keep the butt planted on the seat to prevent your pelvis from lifting up. This will help to isolate the movement to the hip joint.

Muscles Involved:

  • Tensor Fascia Latae (TFL)

  • Gluteus Minimus

  • Gluteus Medius Anterior Fibers

Related Conditions:

  • Snapping Hip Syndrome

  • ITB Syndrome

  • Greater Trochanteric Pain Syndrome

  • Glute Amnesia

  • Non-Specific Low Back Pain

  • Piriformis Syndrome

  • Hip Bursitis

Required Exercise Equipment:

Yoga Block - Click to Buy

Yoga Block - 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

Seated Banded Hip Internal Rotation
Next

Dowel Hip Internal Rotation