SIDE LYING HIP INTERNAL ROTATION

The side lying hip internal rotation exercise is a hip active range of motion and mobility exercise. Start by lying down on your side and flex your top hip to 90 degrees (with the knee resting on a foam roller or yoga block). While keeping the knee pinned down to the support, rotate it internally so that the foot moves towards the ceiling. Hold your end range position for up to 5 seconds. Then lower the foot towards the floor to return to neutral hip rotation.

Muscles Involved:

• Internal Hip Rotators

  • Piriformis

  • Pectineus

  • Tensor Fascia Latae (TFL)

  • Gluteus Minimus

  • Gluteus Medius (Anterior Fibers)

  • Gracilis

Related Conditions:

• Hip Impingement

• External Snapping Hip Syndrome

• Greater Trochanteric Pain Syndrome

• Hip Bursitis

• ITB Syndrome

• Lower Kinetic Pain Syndrome

• SIJ Syndrome

Exercise videos