Lying Down Hip Internal External Rotation
Lying Down Hip Internal External Rotation Exercise Description
Lying Down Hip Internal External Rotation is a gentle mobility drill performed on your back to explore pain‑free rotation at the hip joints. With knees bent and feet planted, the thighs “windshield‑wiper” side to side so one hip moves into internal rotation while the other moves into external rotation. The focus is on the ball‑and‑socket motion of the femur in the pelvis while keeping a neutral spine and a quiet pelvis, minimizing compensation from the lower back. You’ll likely feel a stretch or light tension around the gluteal region and deep hip rotators as range increases, but the movement should remain controlled and comfortable. This is useful for preparing the hips for lower‑body patterns that require rotation control and for maintaining general hip mobility without loading the knees or spine.
- Muscle Groups: Hips
- Target Muscles: Gemellus Inferior, Gemellus Superior, Obturator Internus, Piriformis, Quadratus Femoris
- Assisting Muscles: Gluteus Maximus, Gluteus Medius, Gluteus Minimus
- Stabilizing Muscles: External Obliques, Multifidus, Quadratus Lumborum, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Hip Rotators
- Joint Involvement: Single-joint
- Muscle Location: Deep Glutes, Deep Hip
- Movement Direction: Rotational
- Muscle Position: Posterior
- Gender: Female
How To Do The Lying Down Hip Internal External Rotation Exercise
‘- Lie on your back with knees bent to about 90°, feet flat and set slightly wider than hip‑width.
– Place arms out to the sides for balance; lengthen through the spine and set ribs down to neutral.
– Keep both feet planted and pelvis level (ASIS points even).
– Slowly let both knees drop to one side, allowing one hip to internally rotate and the other to externally rotate.
– Stop before the opposite shoulder or pelvis lifts, or if you feel pinching or pain; adjust foot width to find a comfortable path.
– Return to center with control, then rotate to the other side in the same manner.
– Keep the motion smooth; avoid forcing range or bouncing at end‑range.
– Breathe evenly; exhale as you rotate, inhale as you come back to center.
– Maintain knee‑to‑toe alignment; don’t let the feet slide or collapse inward.
– Aim for symmetry side to side, moving only through a comfortable, controlled arc.
Lying Down Hip Internal External Rotation Tips
‘- Set your feet slightly wider than hip-width and keep them flat and planted throughout the movement.
– Lengthen through your spine and gently set your ribs down to find a neutral spine before you start.
– Keep your pelvis level, matching the height of both ASIS points as your legs move.
– Let both knees drop slowly to one side, focusing on the hips rotating rather than the lower back moving.
– Stop the rotation before your opposite shoulder or pelvis lifts, or if you feel pinching or pain.
– Adjust your foot width if needed to find a smooth, comfortable path for your knees.
– Return to center with control before rotating to the other side, avoiding any bouncing at end-range.
– Maintain knee-to-toe alignment so the feet don’t slide or collapse inward as the knees move.
– Breathe evenly, exhaling as you rotate to the side and inhaling as you come back to center.
– Aim for a similar, comfortable arc of motion on both sides, without forcing extra range.
Lying Down Hip Internal External Rotation Beginner Introduction
Lying Down Hip Internal External Rotation is a floor-based hip mobility exercise that explores gentle turning of the thigh bones in their sockets while you rest on your back. With the legs bent and feet grounded, the knees sway from side to side in a relaxed, wiper-like motion so one hip turns inward as the other turns outward. The attention stays on smooth movement at the hips themselves, with the lower back relaxed and the pelvis staying as still as possible, so the motion comes from the joints rather than the spine.
As range gradually increases, a mild stretch or gentle tension is often felt around the glutes and deep hip area, yet the sensation remains easy and controlled rather than forced. This kind of rotational practice supports hip comfort for lower-body movements that involve turning or changing direction, while giving the knees and lower back a break from extra load. It suits sessions that emphasize joint health, smooth control, and comfortable, pain-free motion.