Lying Hip Internal Rotation
Improve hip mobility & flexibility with Lying Hip Internal Rotation. A simple stretch for lower back relief and better movement.
The Lying Hip Internal Rotation mainly works the core and hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Lying Hip Internal Rotation Muscles Worked
Primary
Hip Flexor (iliopsoas); Hip Stabilizer (gluteus minimus)
Secondary
Obliques; Deep Core (transverse abdominis)
Lying Hip Internal Rotation Variations and Alternatives
How to do the Lying Hip Internal Rotation
Lying Hip Internal Rotation Stretch
Positioning
1. Starting Position: Lie on your back on a flat surface. Keep your arms out to the sides, forming a 'T' shape with your body. Your knees should be bent, and your feet flat on the ground.
Movement
Internal Rotation:
Keeping your feet on the ground, slowly allow both knees to fall towards one side. Keep your hips and shoulders flat on the ground as you do this. You should feel a stretch in your hip and lower back.
2. Hold the Position:
Once your knees have dropped to the side as far as they comfortably can, hold this position for 15-30 seconds. Breathe deeply and relax into the stretch.
Return to Starting Position:
Bring your knees back to the starting position with your feet flat on the ground.
Repeat on the Other Side:
Now, allow your knees to drop towards the opposite side. Again, hold for 15-30 seconds and breathe deeply.
Complete the Stretch:
Perform this stretch 2-3 times on each side.
Tips
Keep your movements gentle to prevent strain.
Focus on breathing and relaxing into the stretch for maximum benefit.
Lying Hip Internal Rotation FAQs
What muscles does the Lying Hip Internal Rotation work?
The Lying Hip Internal Rotation mainly works the core and hip abductors (outer thighs). The main muscles are the iliopsoas and gluteus minimus.
What equipment do you need for the Lying Hip Internal Rotation?
None. The Lying Hip Internal Rotation is a bodyweight exercise, so you can do it anywhere.
What are some Lying Hip Internal Rotation variations and alternatives?
Similar exercises include the Lateral Hip Rotation, Hip Medial Rotation, Isometric & Glute Hip Flexion Stretch and Kneeling External Rotation.
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