Hip Internal Rotation Stretch

Technique

How to perform Hip Internal Rotation Stretch

1. For the preferred seated version, place one bent leg in front of you and the other thigh out to the side, with both knees bent about ninety degrees.
2. Position the side leg's foot behind you so that its hip is internally rotated; this rear hip is the focus.
3. Keep your torso upright with your hands on the floor for support and settle into the position without forcing the knee down.
4. Hold, then change sides; do not turn it into a forward fold over the front leg.
5. For the supine alternative, lie on your back with both knees bent and feet on the floor, then rest the opposite ankle across the working thigh just above its knee.
6. Let the working knee move inward toward the midline while its foot stays planted, allowing the resting leg's weight to assist rather than pressing it down by hand.
7. Keep the pelvis comparatively still so the movement comes from the working hip.
8. Return the knee upright, uncross the legs, and repeat on the other side.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus.