Hip Internal Rotation Drills to Prepare You for Squatting and More
Video by Nick Hawkes

You need a good amount of hip internal rotation (IR) – around 35 degrees – to safely get into a deep squat and lack of IR can lead to lower back pain, knee pain and even shoulder pain. Check out these two versions – one for beginners and one that is more advanced – to work on your hip IR on squat days, to address pain or anytime you need to go into deep hip flexion.

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