Game Changer Hip Mobility 

Developing stronger Internal Rotation has really changed my hips for the better. It took me awhile to understand this. At first I thought why would I want my legs to move inward? Isn’t that bad for my knees? But hip IR allows your joints to move more freely, can develop more space in the joint and helps the beloved squat get deeper. Ever feel tension or pinching in your hips? It’s worth trying some of the more basic hip internal rotation exercises (1,2,3) to see if your hip health improves. Start with exercise 1 and rotate your knees inward. Then just see if you can sit into the 90 90 position. If your IR sucks, this position will feel super uncomfortable. Get more comfortable sitting into the back hip. Feel the side of the torso shorten and the back hip release downward. Use a pillow to raise your hips if you need it! From here you can move on to exercise 2 lifting the hips up and down. And exercise 3 trying to lift the foot from the ground. Exercise 4 and 5 are for those who want to play with those more extreme versions of internal rotation. Don’t do these until you’ve developed a good amount of IR strength. This can be a game changer for lots of people if you’ve never explored it. Enjoy! #mobility #flexibility #hip #squat #deepsquat #calisthenics #strengthside #internalrotation #painfree #healthylifestyle

There are so many exercises that have to be done I’m never going to be able to leave the house!

Starting that again at age 48 after full neurophaty disability is a real challenge but i'm on my way

Added incentive: fitness tools that crawl away

Checking in gents your movements have helped me tremendously the last 5 and half years shattered hip and pelvis at 52 currently you'd never know I was injured. People believe in yourself and keep moving blood flow and oxygen heals

I clicked for the hip mobility info. But also received a dose of adorableness from his little baby. Imagine having a dad that's doing his best to be as mobile and active as possible for plenty of years of play time in the future.

That baby is so blessed to have you as his dad!! He's gonna learn so much..

For older people who can't squat, a modified version of this can be done lying down on the back. It is a soothing stretch.

My hips feel amazing. Adding this to my morning exercises. ❤

My r hip was broken in a car accident. I've been going to chiropractor and doing yoga, but still hurting, cramping, and feeling weak. I'm grateful I found you.

I was just thinking, "I would cramp badly if I attempted that" and then he said it! 😂 Dude has definitely put in the blood sweat and tears to know exactly what he's talking about

Having done Taekwondo my whole life from a young age where internal hip rotation is essentially what Taekwondo is about I never understood the issues other people experienced. Thanks Taekwondo.

OMG I need to do this. Sitting at a desk all day has killed my hips

Legend has it, the hips don't lie...😑

I'm 47 and this is a great workout.. skateboarding for 40 years also helps!

I've been working on resting in deep squats and realized my right leg has more internal rotation than my left and it bugged me. The synchronicity here is amazing 🙏

Oh - can't thank you enough for this. I've suffered back surgery pain for years and now committing to daily core strengthening. Just with one starter session, I feel better. Will follow you from now on for my own health journey. Again, thank you for uploading this.

I love seeing all the progressions. It gives you something to work towards but it's always good to go back to basics and also when you get injured and have to take it easy.

I like finding nice and easily done home workouts such as this. As a 33 year old gerting back to the gym in the past year, these are much welcomed to my regiment!

Love that you do body weight movement no needing tons of equiptment or sweaty closed places.

I loooovvee new stretches!! I just turned 44, and I'm in better shape than I have ever been and it's all because I started stretching about 20 mins a day...a year ago. I'm not talking my warm up, or cool down, during my workouts...a whole separate stretching session. I'm telling you, I feel so awesome.

Have fun with those cramps. Yeah, I feel that.

Love these 60 seconds Vids & explanations. The Best Health & Fitness Vids on the Planet 🪐 Short & to the Point 🤝

I just turned 59 two days ago, and I can do all of these. That Is your encouraging and feels pretty good!

I’ll start from 1 and work at it till I get to 3!! That’s great mobility!! 🤩🤩🤩

I love how you interact w/ the audience 😅😅 Keep doing great things Trevor!

If you do the hip lifts before just sitting in a squat it feels way easier as well as it straightens your back more. It really opens the pelvis.

You tempted me so I had to do it. It was easy peasy! I have a crappy skeletal, but I’ve been fighting against it my whole life and it’s worth it!

You had me at buttery! 😂😂😂

Three level lower back fusion.. working my way back up from scratch.. ✊ Good video..

I wonder if he realizes he's doing reggae dance moves in slow motion. Super low to the floor with some twerking included 😂🕺

Awwww...congratulations on the cute baby!! Best mobility partner ever!

You under-sold that cramp 😂

Omg, didn't know how immobile I was, until I tried this... it hurt! Will continue practicing...

I had knee surgery and I needed something like this for a guide to help me get my strength back . Thank you !!

.. I was a 5'6 junior ice hockey goaltender, legs and internal hip rotation is everything!! All level Ice Hockey 'Goalie Camps' needs you two for some hip mobility demonstrations,, these are a must!

I am 70 and a yoga practitioner since many years.....these rotations are child games for me 😊❤

This is the friendliest dude on the internet.

That is awesome, love it! Thanks for sharing. ✨️

The stretch I feel from these is so great

Hips that can do that are part of one’s natural flexibility. Dance professionally for 20 years, hip replaced 5 years ago. Only while you’re young.

A gift. You all are TOPS. Totally motivated to move again. Doing this.

“Have fun with those cramps!” No kidding! That was my first excruciatingly painful thought upon seeing the movement. 🤣🤣

I am 57. I started to have debilitating pain in 2020, so excruciating that I had to crawl on all four. The pain would last for one hour. Until I went to my physician who diagnosed a pinched nerve. I was convinced that it was the arthritis that my dad is afflicted with. My doctor's recommendation : those same exercises. I haven't experienced any pain since 2022.

In LA shorties called it the butterfly 🙃

I’m trying all of these when I get home! I have been dealing with a hip flexor injury for a while now! It’s SLOWLY getting better, but it’s the front and back and I have sciatica on top of that! Try to work on strengthening the hip flexors and keeping mobility too…I sit a lot for work and lift regularly and don’t get enough mobility work in! However, they are kind of flexible! I think these could be very beneficial!!!

I would also recommend Bulgarian hack squats, Romanian dead lifts, and the Hungarian ass press.

Thanks for the teachings.

I needed this thanks! Have a a problem hip most of my life and just walked yesterday and wow it’s letting me know that fact….

You two are so helpful. Thank you gentlemen.

Thank you for sharing, really appreciate it!❤

And the gorgeous little adorable guy is an added bonus ❤️🥰😃

Thanks for this video. I recently found out i have a lot of lower body imbalances and my hips are part of the issue

Ive been looking for something like this. Thank you brother. ❤

I absolutely will try this, thank you both

Gotta try this. Leg/hip stretches always feels good!

Love these. Thanks! 🎉

I was shown 90-90s (#5 in your video) a few years ago and doing them has alleviated my hip stiffness and pain. My version is slightly different from yours: I keep both legs at 90° throughout the entire exercise. Recently have been doing the leg lift as well. Very challenging! Most days I spend some time sitting in a deep squat, which helps to open up the back body.

I got a foot cramp as a kid while swimming. Since then I would always stop anything whenever a cramp started. This year I decided I would sit in lotus position, and only within the last month have I been ACCEPTING the cramps as part of my improving my flexibility. Explosive results! I guess this is common sense, but it never occurred to me to keep going.

This looks great...thanks!

Great, start on the ground! thank you!

I think my hips hurt after just watching this! 😅

Them ASICS fire btw and like you said “try to focus on doing the movement from the hip” and you will improve position with these movements. 🔥

love your tips!

All of those felt very nice, thank you 🙏

I really need to start this today- I have been attempting squats but need more flexibility- thank you, subscribed

Awesome isolating exercises

Great with the baby!❤

Implementation of this movement will make me feel hip !

I wish I could be this limber. I am totally stiff in the hips😩

There's an acupressure point one can tap or press on for cramps - GV26 - a real sanity saver, in the middle of the night. And possibly life-saver, if you cramp while swimming.

Most helpful. Thanks

I was taking a skiing lesson and realized my right hip is injured and cannot turn in correctly. Will have to try these out to fix it! Thanks!

Thank you for these cause my hips are sooooo tight

My physiotherapist saw my lack of hip rotation flexibility, and told me that if I don't start working on it, I will need a hip replacement by the time I'm 70. So I strech it every day... but after 3 years, it still sucks really bad.

Even fidgeting while sitting (moving legs rapidly in and out) is healthier than just sitting. Although squatting is far better again, of course.

Used to love doing these movements! ~ thank you for the info & encouragement (much needed as very out of condition these days 😔)

Former pro athlete so use to be really flexy in hips.. shattered femur high upinto bal of hip. Hard as hell to keep flexibleity.. These are some best ive seen so far.. thanks. I have no prob on deep squats, so can do these others...

You are one of the best teachers on here.. 😎👍🙏💫

Omg I need to try this!!! I exercise, am active and used to play a lot of sport. I’ve never had an injury however for as long as I can remember my hips like ‘pull’ it almost feels like they’re really tight, pulling and like it’s gonna ‘pop out’. I get it when I warm up, sometimes my legs are bent, sometimes they’re straight. But when I get the pulling feeling in my hips I have to stop. I have no idea what it is and have no idea how I would even get it tested if something is wrong. I’m hoping to try these exercise and hope they make a difference!

Yea that shit hard.

I'm going to attempt this😊

Is that your baby 👶??? So cute. I Became a father 5 months ago and since, every baby looks like my baby 👶 ❤❤

Best. exercises for me.I have started climbing stares now.

Thanks! I needed this!!!

Very cool; I'm always looking for new challenges as I age; Nice eye candy as well ;-)

The cramps 😮‍💨 I need these

What dude says is right on.

Great video Daryl.

You're an inspiration!

Wow what the neck strength level are you to lift your foot, mine didn't even move. Thanks a lot I have been watching you for about a year and thanks to you my bad left hip has more motion and strength.

This is one of your best videos

This kind of training made me cry for almost a monthto get my hips to glide again. This is the nos pain no gain people!

Great video, just what i needed ..

This is so important

Sounds like what I need!

I can hear my knees cracking just watching this! 😂😂😂

Excellent stuff thanks again

One day, one day... yes one day I will be able to do this...

I got so excited, I immediately got off the couch, sat down on the floor and realized my knees won't allow such swift movements. Taking it slooooow.