Bilateral Internal Rotation Hip Lift
Exercise Overview
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
GlutesGluteus Maximus (Hip Extension)Gluteus Medius Anterior Fibers (Hip Internal Rotation)Gluteus Minimus (Hip Internal Rotation)HamstringsTensor Fascia Latae (TFL)AdductorsAdductor LongusAdductor MagnusAdductor BrevisPectineus
Related Conditions
Hip ImpingementInternal Snapping Hip SyndromeExternal Snapping Hip SyndromeGroin StrainHip Spine SyndromeMechanical Low Back PainLower Kinetic Pain SyndromeHip BursitisITB Syndrome
