The Resilient Movement Blog

Uncover innovative approaches to biomechanics, strength training, and pain-free movement, as we empower you with knowledge and practical insights.

The Best Exercise You've Never Tried To Improve Hip Internal Rotation

hip internal rotation hip mobility Jan 07, 2025

A common limitation many people experience is hip internal rotation.

Poor hip internal rotation means limited access to your complete range of motion, which could lead to decreased performance and potentially, pain.

Many people will attempt to improve this limitation through stretching and common hip mobility drills, but these are often short term fixes that don't provide long term changes.

Instead of targeting muscles, a more effective approach is to influence the bones and shape of the pelvis itself.

By using constraints and biasing specific positions, we can achieve the position of the pelvis we are looking for (internal rotation), which will allow the muscles to then relax and find better tension relationships.

In today's video, I show one of my favorite exercises to improve hip internal rotation that uses these principles to achieve long term affects.

Give the Arm Bar with Lower Body Emphasis a shot after you've assessed your range of motion and you should see noticeable results almost instantly!

This exercise is part of my Ultimate Resilient Warmup, available for free here.

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