Hiep internal rotation is important for getting deep into a squat and also for
keeping the knees healthy whether it's the meniscus or the ligaments in this
video you're gonna learn three exercises and a quick little routine to get the
hip internal rotators firing active and strong hey what's up it's Coach E here
from Precision Movement and today we're going to talk about hip internal
rotation so hip internal rotation is that when the femur rotates that way
okay external rotation is that way internal rotation is that way in terms
of an injury perspective hip internal rotation is really important for those
of you who play sports like soccer basketball Jiu Jitsu any type of sport
that requires you to run and cut the internal rotation is going to save your
knees because if you don't have internal rotation and you cut like this all the
force is going to go through your knees a lot quicker and the knee is not
designed to take very strong rotational forces that's for the hip and that's
more for the foot ankle so if we're missing hip internal rotation all of
that force has to go somewhere goes through the knee and that's when you can
get torn meniscus ACLs PCL s those nasty injuries of the knee that take a long
time to heal so let's avoid all that ok in this video
we're going through three techniques the first technique is the standing hip
rotation disassociation then we're going to go through an end range expansion
technique and then I'm going to take you through a functional integration
technique which is a little tweak on the hip hinge and the standard one-leg stiff
leg deadlift movement okay so first up standing hip rotation
dissociation stand on one leg this is the leg that's going to move so we're
gonna do both internal and external rotation here I use this technique to
warm up for both to activate those muscles for both whether
work in the internal or external rotation when you externally rotate all
you're gonna do is turn your torso and your head the opposite direction
hold strong keep really rotating that at the hip and keep turning the torso in
the head this way and that'll really activate the external rotators hold for
one slow 360 breath expand the chest in all directions but don't overuse the
neck and shoulder muscles and then you're gonna move into hip internal
rotation it's important to keep the knee straight as I look the other way and
keep getting more internal rotation as I'm getting more spine rotation this way
hold for slow 360 okay now if you have trouble with balance totally cool to
hold on something or just place your heel on the ground and pivot around your
heel okay I'm gonna do a couple on the other side so get my heel down external
rotation and turning the torso in the opposite direction
you'll feel glute medius glute max really fire up here piriformis and then
internal rotation so muscle activation the whole time turning the whole time
turning my body trying to get further even though I'm at the end trying to
turn that hip in even though I'm not moving all right so you do about three
reps on in each direction on each side and that's going to dissociate the
movement pattern so often times when I externally rotate my hip the in tendency
is just to open up the pelvis so the pelvis goes with it so the dissociation
comes into play because as I'm externally rotating the hip I'm turning
the pelvis and the opposite of the natural motion that it wants to do it's
going to get greater muscle activation it's gonna reset that associated pattern
that coupled movements so it opens up new movement options for you so again
for this technique three in each direction internal and external rotation
on each leg then you're moving to the supine hip internal rotation hip I are
level one ERE ERE stands for end range expansion so
this is where we're getting greater mobility here what we're doing is keep
the hips at about a forty-five degree angle so flexed so this is neutral 180
degrees this would be about 135 degrees so we're moving it we're flexing 45
degrees flexing the hips then I'm going to work the left internal rotation so
internal rotation try to keep the knee where it is in space and rotate the
femur so the femur if there's a headlight pointing straight up it's
going to point back to the wall now okay the knee stays in where it is in space I
don't want the need to come and cross over the midline okay then we're just
working a little more adduction so let's work pure hip rotation here and he stays
where it is and that's my end active range from there I'm just gonna keep
trying to internally rotate with my foot just off the ground and hold for one
slow 360 breath and trying to internally rotate as hard as I a freaking can okay
feel all the internal rotators around this area TFL glute med glute medius those
guys are all firing up okay and then what I'm gonna do is I'm gonna put my
foot just on the ground again trying to keep my knee in space you could put your
other foot on the ankle here to block it and I'm gonna try and rotate this time
the femur that way but because the foot is blocking it just pure rotation not
trying to flop the knee out the knee stays right where it is I'm working that
external rotation now at that end range of
in general rotation so I'm strengthening the muscles that enter and exit that
range hold for one slow 360 breath and relax and then we're gonna do one more
internal rotation contraction so foots just off the ground and I'm trying to
rotate the femur as much as they can opposite foot stays flat that helps to
stabilize your pelvis fire up those muscles and then gradually release don't
just flop out Oh like that okay we want to control our entries and our exits
into end range so you do one that's one cycle on the left side then I would do
one work my way up to three or four cycles on each side all right so that's
the supine hip internal rotation level one er II and range expansion sequence
finally we're doing the one leg hip hinge with the internal rotation or hip
IR hinge that's how I refer to it so with this you can either do one leg
where the opposite leg is in the air or you can do one and a half where you just
kind of touch with the toe if balance is an issue all you're doing here is we're
integrating this into rotation into a fundamental movement pattern which is
the hinge pattern foot stays flat and knee is slightly bent here and as I hit
so a standard hip hinge this is one and a half like hip hinge all my weights up
front foot is the weight is distributed amongst the heel and the metatarsals
that's the ball just underneath each toe not just the ball of the foot under the
big toe that's your hip hinge pure hip flexion movement spine stays in neutral
all we're doing is we're adding an internal rotation component so as I
start to descend internal rotation get to end range and then come out of it so
I'm just adding that internal rotation as I go down but what I'm not doing is
I'm not just letting gravity or turning my torso I'm focusing on the muscles
that I felt to activate in the pre you exercises for the internal rotation
I'm focusing on firing those up to bring me into greater internal rotation as I
hinge and then keeping them on lengthening them as I extend and stand
back up so we're developing that neuromuscular control of the muscles and
the reason why I do it in the sequence is because we activate so you can feel
oh those are the internal rotators and that's what it feels like when they fire
and then we can use those actively to pull yourself in to internal rotation
keeping alignment through the lower limb one common mistake when people do this
is they'll do it but then they'll shoot the hip out to
the side and what that's doing is compensating for poor internal rotation
so you got to keep that alignment in the lower limb here internally rotate
actively bring yourself in as you hinge weight stays balanced on the foot and
then keep those muscles fired up as you go up and that's an eccentric
contraction of those muscles there all right so there you have it three
exercises that little routine is going to get you greater internal hip rotation
which is something that most people have less of with relative to external
rotation so there's often an imbalance there and imbalances often lead to
injuries okay I hope you liked that one if you did and you feel like you'd like
to improve your hips and improve your mobility and ensure that you're hitting
all the ranges in a progressive fashion in a comprehensive fashion then check
out hip control which I'm going to link at the end of this video ok thanks for
watching see you next