Prone Internal Hip Rotation Mobility

This is one of my favorite mobility drills for improving hip internal rotation.

I begin in a prone position with my hips abducted. From there, I rotate my lower leg outward. Although it looks like I'm rotating my foot away from my body, the movement occurring at the hip is internal rotation.

Internal hip rotation is a range of motion many people gradually lose over time. When it's limited, squats, lunges, and even everyday movement can start to feel restricted. If limited hip internal rotation is one of your restrictions, improving it may help you move more comfortably and improve your available squat depth.

I perform this drill slowly and under control. I don't force the range of motion or bounce into the stretch. Instead, I let my hip gradually explore a position that often becomes stiff from years of sitting, training, or previous injuries.

Remember that everyone's hip anatomy is different. The goal isn't to force your body into someone else's squat. The goal is to improve your mobility, maintain control, and move without pain.

Train the range you have. Improve the range you need. Then build strength in it.