Side Lying Hip Internal Rotation
Exercise Overview
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 RotatorsPiriformisPectineusTensor Fascia Latae (TFL)Gluteus MinimusGluteus Medius (Anterior Fibers)Gracilis
Related Conditions
Hip ImpingementExternal Snapping Hip SyndromeGreater Trochanteric Pain SyndromeHip BursitisITB SyndromeLower Kinetic Pain SyndromeSIJ Syndrome
