Hip internal rotation is one of the most commonly limited movements of the hip. Improving range in this direction can help with countless activities. This includes squatting and helping to reduce sensations of pinching in the hip joint. This post will look at the rotators of the hip, why internal rotation of the hip is important, what can lead to hip internal rotation stiffness, and mobility exercises to help you hip move better and reduce pain.
**This is not medical advice. Please consult your medical provider for more information.
Anatomy of the Hip
To first know what we are addressing in this article, we have to learn about which muscles we are targeting. We will be looking at the internal and external rotators of the hip.
Internal Rotators of the Hip
Hip internal rotation turns the thigh inwards. If you are standing, rotating your toes inward would be internal rotation of the hip. There are 7 muscles that perform internal rotation at the hip, which include:
- Tensor Fascia Latae
- Gluteus Minimus
- Gluteus Medius (anterior fibers)
- Adductor Brevis
- Adductor Magnus (hamstring part)
- Gracilis
- Piriformis (>60 degs of hip flexion)
External Rotators of the Hip
Hip external rotations turns the thigh outwards. If you are standing, rotating your toes outward would be external rotation of the hip. There are 10 muscles that act on external rotation of the hip, which include:
- Gluteus Maximus
- Gluteus Medius (posterior fibers)
- Adductor Magnus (adductor part)
- Adductor Longus
- Piriformis (<60 degs of hip flexion)
- Quadratus Femoris
- Obturator Internus and Externus
- Superior and Inferior Gemelli
Importance of Hip Internal Rotation
Internal rotation is an important motion to have. You need it for getting into and out of cars. If you enjoy taking baths, you’ll need this range getting into and out of the bathtub. And it is important for squatting.
For some folks, pinching in the front of the hip can come from impingement or soft tissue stiffness. This can get in the way of working out when performing front or back squats. It can also impact daily movement like squatting to reach to the ground or a low cupboard.
Improving hip mobility may be beneficial if you are struggling with any of these issues.
What Leads to Hip Internal Rotation Stiffness?
There are multiple reasons you may not have the range into internal rotation. One issue may be tightness in your external rotators. Your external rotators pull in the opposite direction of your internal rotators. If these muscles are stiff, they are going to limit how much your leg moves into internal rotation.
Another reason for hip stiffness could be due to arthritis. Arthritis may limit certain movements or it could affects all planes of motion. It will depend on the degree of arthritis.
There is a diagnosis known as femoroacetabular impingement (FAI). There are two types of FAI called cam and pincer. A third type of impingement involves a combined cam and pincer.
Pincer impingement is found when there is a bony overgrowth over the rim of the acetabulum, causing the labrum to get pinched. In cam impingement, the femoral head does not rotate smoothly within the acetabulum because the femoral head is not a rounded shape.
Hip IR Mobility Exercises
If you are dealing with restrictions in your hip and have difficulty moving, try these hip mobility exercises.
Sidelying Hip IR
Lie on your side with a foam roll between your knee and ankle. Lift your top foot up towards the ceiling as far as you can go and relax back down. Try not to rotate your hips forward as you move your foot up. This will help isolate your internal rotators.
Repeat 20-30 times.
90/90 Rotation
Sit on the ground with your hips and knees flexed to 90 degrees. One leg will be internally rotated and the other will be externally rotated.
While twisting your trunk to the opposite side, you will rotate your hips to the opposite direction. The leg that was internally rotated will move into external rotation and the leg that was externally rotated will move into internal rotation.
This exercise can be more aggressive, so move your hips as much as you can tolerate. Repeat 10-20 times. You can hold the end ranges for a deeper stretch if you’d like.
Pigeon Pose Stretch
Start on your hands and knees and bring one leg up in front of you. Your knee should be placed at or near the midline of your body.
You can stay in this position and hold this stretch. For a more intense stretch, you can gold forward and bring your trunk down closer to your leg. Hold whichever position you are comfortable with.
Hold the stretch for 30-60 seconds and repeat on your other side.
Quadruped Rockback with Lateral MWM (Mobilization with movement)
Start on your hands and knees and place a thick resistance band around your inner thigh as close to your groin as you can. The band should be pulling the leg laterally (away from the body). The hip joint is the largest joint in the body so a heavy duty resistance band will be needed for this exercise to feel much of anything.
With the band around your inner thigh, rock your hips back towards your feet and return back to the starting position. The band should be pulling along the inner thigh as you move. You should feel a slight stretch or distraction of the hip joint when performing this exercise.
Rock back and forth 10 times and perform 2-3 sets.
Seated Hip IR with Resistance
While sitting, tie a resistance band around your right ankle. Have the pull of the resistance band pull towards the left.
Move your ankle outwards towards the right without moving your knee. Imagine a point going through your knee and you cannot move your knee from that point. This will help you perform pure hip internal rotation and not combine other motions such as hip flexion or adduction.
Perform 10-12 reps for 2-3 sets.
Other Hip Related Articles
- How to Get Rid of the Pain from Piriformis Syndrome
- Chronic Hamstring Stiffness? Here’s What You Need to Know
- The Science Behind Why Glute Activation is Important
- 7 Possible Causes of Groin Stiffness and Pain
TL;DR
Hip mobility is important for many functional movements and activities. Start improving your hip internal rotation range of motion with these 5 targeted exercises and help reduce any pinching you may be feeling in your hip.
Tera Sandona is a licensed Doctor of Physical Therapy (DPT) and the founder of PT Complete. She helps high-achieving women break out of cycles of chronic pain, stress, and burnout through her Regulate and Rebuild Method, a sequenced approach that addresses the nervous system first and builds strength second. Her work focuses on helping women finally understand their bodies, rebuild strength, and create lasting resilience that fits real life.
