6 Handy Exercises And Exercise Tips For Hip External And Internal Rotation

The hips are one of the most important joints in the body, allowing us to move with ease and grace. However, many of us neglect the importance of hip mobility and strength, which can lead to tightness, discomfort, and even injury. 

One of the key components of hip health is internal and external rotation, which allows us to move our legs in and out from the hip joint. 

In this article, we will explore exercises for hip internal and external rotation that can help improve your hip mobility and overall physical health. 

Whether you’re an athlete looking to improve your performance or simply someone seeking greater comfort and ease in your daily life, these exercises can be a valuable addition to your fitness routine.

What Is Internal And External Hip Rotation?

Internal and external hip rotation refers to the movements that occur at the hip joint when the leg is rotated inward or outward, respectively.

Internal rotation occurs when the leg is rotated towards the midline of the body, while external rotation occurs when the leg is rotated away from the midline of the body.

Hip internal and external rotation are important for a variety of movements, such as walking, running, jumping, and squatting. Proper hip rotation allows for a greater range of motion and stability in these movements, while poor hip rotation can lead to compensations and potential injury. 

Six Exercises For Internal And External Hip Rotation 

There are all sorts of exercises that are helpful when it comes to internal and external hip rotation, but we are going to be looking at six particularly noteworthy exercises that are a must to add to your workout routine to ensure your hips get as much strength and mobility as possible. 

1. Hip Circles 

Hip circles are an exercise that involves rotating the hip joint in a circular motion. This exercise helps to increase mobility and flexibility in the hip joint. Here’s a handy how-to! 

• Start by standing with your feet shoulder-width apart and your hands on your hips.

• Begin to move your hips in a circular motion, rotating them clockwise.

• Gradually increase the size of the circle as you become more comfortable with the movement.

• After completing several rotations in a clockwise direction, switch to counterclockwise and repeat.

• Repeat the exercise for several repetitions, then take a break and switch directions.

You can also perform hip circles while lying on your back with your knees bent, or on all fours with your hands and knees on the ground. 

Make sure to keep your movements smooth and controlled, and avoid any jerky or sudden movements that may cause discomfort or injury.

2. Fire Hydrants 

Fire hydrants are an exercise that targets the hip abductors, specifically the gluteus medius and minimus muscles. These muscles are responsible for hip external rotation and stabilization during walking and other movements. 

• Begin on all fours with your hands and knees on the ground.

• Keep your knees about a hip-width apart and your hands shoulder-width apart.

• Lift your right knee out to the side, keeping your foot flexed and your thigh parallel to the ground.

• Slowly lower your knee back down and repeat for several repetitions.

• Switch to your left leg and repeat the same movement.

You can also try variations of fire hydrants by holding your leg in the lifted position for a few seconds before lowering it down, or by adding ankle weights for additional resistance. 

As with any exercise, start with a few repetitions and gradually increase over time as your strength and endurance improves.

3. Clamshells 

Clamshells are an exercise that targets the hip abductors, specifically the gluteus medius muscle. This muscle is responsible for hip external rotation and stabilization during walking and other movements. 

• Lie on your side with your knees bent and your feet together.

• Rest your head on your bottom arm and place your top hand on your hip.

• Keeping your feet together, lift your top knee towards the ceiling, keeping your thighs and hips stacked.

• Slowly lower your knee back down and repeat for several repetitions.

• Switch to the other side and repeat the same movement.

You can also try variations of clamshells by adding a resistance band around your thighs or ankle weights for additional resistance. 

4. Figure 4 Stretch

The Figure 4 stretch is an exercise that stretches the hips and glutes, particularly the piriformis muscle, which is located deep in the glutes. 

This stretch is beneficial for those who experience tightness or discomfort in the hips or lower back. 

• Lie on your back with your knees bent and your feet flat on the ground.

• Create a “figure 4” shape with your legs by crossing your right ankle over your left knee. 

• Using both hands, gently the left thigh towards your chest until you feel a stretch in your right hip.

• Hold the stretch for 15-30 seconds, then release and switch sides.

• Repeat the stretch for several repetitions on each side.

• Remember to breathe deeply and relax into the stretch, avoiding any sudden movements or pain.

You can also try variations of the Figure 4 stretch by holding the stretch for longer periods or adding a gentle rocking motion to the stretch.

5. Frog Pose

The frog pose is an exercise that targets the hips and inner thighs. This pose can help to increase flexibility in the hips and relieve tension in the lower back. 

• Begin on your hands and knees. Again, you will want your hands to be about a shoulder-width apart and your knees to be a hip-width apart.

• Slowly begin to widen your knees apart, keeping your feet together.

• Lower your hips towards the ground, keeping your arms straight and your elbows off the ground.

• If comfortable, rest your forearms on the ground and sink deeper into the stretch.

• Hold the stretch for 30-60 seconds, then slowly release and come back to the starting position.

• Repeat the stretch for several repetitions.

Try variations of the Frog pose by adjusting the width of your knees or the position of your feet. 

6. Pigeon Pose

Pigeon pose is a popular yoga exercise that targets the hips, specifically the piriformis muscle and hip flexors. This pose can help to increase flexibility in the hips and relieve tension in the lower back. 

• Begin on your hands and knees. You know the drill by now, hands a shoulder-width apart and knees a hip-width apart. You’re an expert at this by now!

• Bring your right knee forward and place it on the ground. You will want it to be behind your right wrist.

• Slowly lower your hips towards the ground, keeping your arms straight and your chest lifted.

• If comfortable, rest your forearms on the ground and sink deeper into the stretch.

• Hold the stretch for 30-60 seconds, then slowly release and switch sides.

The Pigeon pose can be altered by adjusting the position of your front foot or the angle of your back leg. 

Tips For Internal and External Hip Rotation Exercises

It is always important to keep a few things in mind when performing these exercises to avoid injury or unnecessary stress on your hips, so let’s take a look at some useful tips to keep your hips happy as you exercise them!

Warm-Up

Before performing any exercise, it is important to warm up the muscles and joints of the hips.

You can do this by performing light cardio exercises like jumping jacks or walking lunges, or by doing some dynamic stretching exercises like hip circles.

Use Proper Form

Proper form helps to avoid injury, so keep your core engaged, spine neutral, and shoulders relaxed. 

Pay attention to the position of your knees and make sure they are in line with your toes.

Start Slowly

If you are new to hip rotation exercises, start with lighter weights or resistance bands and perform fewer reps. 

As your strength and flexibility improve, you can gradually increase the weight or resistance and perform more reps.

Incorporate Variety

Include a variety of hip rotation exercises in your workout routine to target different muscles. 

Stretch

After performing hip rotation exercises, take time to stretch the muscles of the hips to improve flexibility and prevent soreness.

Final Thoughts

Exercising external and internal hip rotation can help to improve flexibility and mobility in the hips, prevent injuries, and relieve tension in the lower back. 

By incorporating these exercises into your workout routine and following the tips mentioned above, you can achieve better results and reduce the risk of injury.

With practice and consistency, you can enjoy greater hip mobility and a stronger, healthier body!

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