Have you been overlooking hip internal rotation exercises? This simple routine can help boost both your knee health and your sports performance.
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During hip internal rotation, your femur, or thigh bone, rotates in or toward the midline.
You might not think about performing hip internal rotation exercises much, but it’s an important aspect of injury prevention, especially if you play sports that require running and cutting, like soccer, basketball, even Jiu-Jitsu.
If your hip is lacking the internal rotation range to cut optimally, all the force of the movement will go through your knees. While your hips (and your feet and ankles) are designed to take on big rotational forces, your knees are NOT.
When these excess rotational forces go through the knee, you can end up with some nasty injuries, like torn ACLs, PCLs, and menisci.
The 3 moves I’ll teach you today are must do hip internal rotation exercises that will help you stay mobile, strong, and safe.
[1:57]This first exercise is a dissociation technique that works to break down a commonly associated movement pattern at the hip - lateral opening of the pelvis with external rotation. Disrupting this pattern creates greater muscle activation and open up the possibility for new movement options.
[4:41]Next up, we’ve got an ERE, or End Range Expansion drill. This style of exercise is excellent for improving not only mobility but strength and control over an increasing range of motion.
[07:36]This last drill is a tweak on a common exercise - the hip hinge or the single-leg deadlift. We’ll take this fundamental movement pattern and integrate internal rotation, which will make your hip IR training more functional.
These 3 hip internal rotation exercises will not only make you feel more mobile and agile, they should reduce your injury risk.
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3 ноя 2019
