‘Sleeper’ Internal-External Hip Rotations
Video by Nick Hawkes
In this drill, Invictus Master Coach, Nick Hawkes, shows you another drill to help you get more internal hip rotation (IR). For this version, you will use controlled articular rotations (CARs) along with PAILs and RAILs to increase your range of motion (ROM).
As we talk about the rotation of the hip, it is important to note the difference between rotation and adduction/abduction. With adduction/abduction, your legs will be moving laterally like scissors. With rotation, the head of the femur will rotate in a partial circle within the hip capsule like when you use a hand-held lemon juicer.
Using ONLY your rotator muscles, internally and externally rotate your hip for around a minute. Since we are so used to activating our quads, hamstrings, and glutes, you will find that it is extremely difficult at first to isolate those tiny muscles but when you do, you’ll know it!
Once you have warmed up the hip and gained some ROM, pre-test your hip IR by bringing your leg up as Coach Nick demonstrates. Now that you know your current range, time to make some improvement with those PAILs and RAILs!
Try it out and let us know what you think!
Also Check Out…
Hip Internal Rotation – What its Good for & How to Obtain More
12-Minute Mobility for Hip Hinge Day