Lying Hip Internal Rotation

Muscles worked

Setup

1. Lie flat on your back on a mat with your knees bent and feet flat on the floor.
2. Position your feet wider than hip-width apart, typically near the outer edges of the mat.
3. Place your arms out to the sides for stability or on your hip bones to monitor pelvic movement.

How to do it

1. Exhale and slowly lower your right knee inward toward the midline of your body while keeping your left leg completely stationary.
2. Rotate the hip until you feel a gentle stretch or until your pelvis begins to lift off the floor.
3. Inhale as you slowly return the right knee to the starting position with control.
4. Repeat the movement on the left side, alternating back and forth at a slow, deliberate tempo.

Form checklist

• Keep your lower back pressed firmly into the mat throughout the entire movement.
• Ensure the stationary knee remains pointed directly toward the ceiling.
• Avoid lifting the hip of the rotating leg off the floor to increase range of motion.
• Keep your shoulders and neck relaxed and pinned to the ground.

Pro tips

• Focus on the mind-muscle connection by imagining your thigh bone rotating deep within the hip socket rather than just moving your knee.
• Actively engage your obliques to keep your pelvis level and anchored as the knee drops inward.

Make it harder

• Increase the stretch by placing the ankle of the stationary leg over the knee of the rotating leg to gently guide it further toward the floor.
• Pause for 3-5 seconds at the bottom of the rotation to challenge the deep stabilizers of the hip and core.

Frequently asked

What muscles does the lying hip internal rotation work?

The lying hip internal rotation primarily targets the abs, glutes, and obliques, and also works the hamstrings, hip flexors, and quadriceps as secondary muscles.

What equipment do you need for the lying hip internal rotation?

The lying hip internal rotation requires no equipment — just your body weight.

Is the lying hip internal rotation good for beginners?

Yes. The lying hip internal rotation is a beginner-friendly movement and a strong foundation to build on.

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