Seated Hip Internal Rotation

Also known as: Hip Internal Rotation, Seated Hip Medial Rotation, Box Seated Hip Internal Rotation

MobilityRehabilitationWarm-up

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Body Part: Glutes

Description

Sit tall on a box or bench with the working thigh resting on it and swing the foot out to the side, just above the floor, while the knee stays put. The thigh rolls inward in the hip socket: hip internal rotation, often the most limited hip movement in lifters and the one the back leg needs in a 90/90. You feel it on the outer side of the hip, with a stretch deep in the buttock near the end. Expect less range than in the Seated Hip External Rotation, where the knee is lifted and the foot swings in. Slow sets per side fit a warm-up, a hip mobility day or a short daily routine.

How to Perform

Sit tall near the front edge of a box or bench, feet flat, knees bent about 90 degrees, hands on the box beside your hips.
Leave the working thigh on the box and lift that foot just off the floor.
Point the knee straight ahead and keep it in that spot for every rep.
Swing the foot out to the side and let the thigh roll inward.
Stop before the knee drifts or the opposite hip lifts, and hold the end for 1-2 seconds.
Bring the foot back under the knee at the same pace.
Do all reps on one side, then change legs.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Aim for 2-3 sets of 8-12 reps per side: 2 seconds out, a short pause, 2 seconds back. Use it in the warm-up before squats, lunges or deadlifts, or as part of a mobility day.
Most people move noticeably less here than in external rotation. A clean 30 degrees with a still pelvis is worth more than a big swing.
Build end-range strength with 3-5 holds of 5-10 seconds per side at the outside end, pressing the foot outward as if to go further.
Check both sides first and add a set to the one that moves less; side-to-side gaps are common in internal rotation.
Alternate sets with the Seated Hip External Rotation, then put the new range to use in the 90/90 Hip Switch on the floor.

Common Mistakes

Knee drifting outward as the foot swings out. The thigh stops turning and the knee takes the strain. Keep the knee pointing straight ahead in one spot.
Lifting the opposite hip or leaning toward the working side to get the foot further out. Keep both sit bones on the box and the torso upright.
Working thigh lifting off the box. Leave it resting there; only the lower leg moves.
Flinging the foot out and letting it drop back. Move at the same pace both ways.
Twisting the ankle outward to fake range. The foot hangs relaxed and simply follows the shin.
Forcing through a pinch at the front of the hip or a pull on the inside of the knee. Back off to a range that feels clean and build from there.