Hip Internal Rotation
The hip tightness that plagues all of the human movement goes well beyond the flexors. The rotators deserve just as much credit for impeding butt-to-ground closeness in squats and lunges.
Of all the muscles listed below, only the glute med, glute min, and TFL (tensor fascia late) function as internal rotators. The glutes extend while the TFL (tight side of thigh IT band, anyone?) flexes the hip. Things that flex are used much more than things that extent. More use means more tension. Many of the external rotators are also flexors, which is why external rotation is typically much easier than internal rotation.
Training the weakest link of internal rotation should improve hip mobility immediately. Test your squat, practice internal rotation, and re-test your squat to see if your depth increases.
Turning the body halfway makes the movement a bit more manageable for newer trainees. Holding the torso turn at 90 degrees is typically more than enough to feel the control of additional internal rotation.
Hip Abduction and Internal Rotation:
TO REVIEW:
- Most bodies are very good at flexion and external rotation
- To elicit change, train the opposite, notably the oft-overlooked internal rotators
- The training progression goes from lying to seated to standing, hips flexed to abducted to extended
- Movement should be directed from the upper thigh, not just the foot
- With the feet off the ground and not weight-bearing, knee rotation is a good indicator of hip rotation
Thanks for the great post!
I’ve been struggling with IR issues in my right hip for years, and now I’ve finally found some actionable material by way of Ido, Dr. Spina and your site! I’ve put strength work on the backburner and am playing with a lot of the stuff from your videos.
Thanks again 🙂
Super glad to hear this, Charles. Actionable material is important to share. Thanks for reading and exploring.
Don’t mean to nitpick but the adductor group are internal rotators (Magnus , longus , brevis) and are also flexors of the hip. pectineus also to a degree. So technically our internal rotators are quite powerful as well.
Lateral rotators in essence can become quite tight especially with someone who has a fallen arch. I recommend training both equally.
Darnell Lerner
– doctor of Osteopathy
– doctor of Osteopathy
You so meant to nitpick.
Actually I’ve seen the adductors take over way too much in people with poor movement patterns and hip pain. All the more reason to train the primary internal rotators if you want to move functionally! You guys are totally right!
Sarah Johnson Doctor of Physical Therapy 😉