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How To Improve Hip Internal Rotation | Hip Mobilization 

GuerrillaZen Fitness
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3 окт 2024

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Комментарии : 163   
@drewgatewood1864
@drewgatewood1864 Год назад
This is the best hip mobilization I have ever come across. I have tried 90/90 forever, it never worked for me. I just did this on the floor for two minutes and after a few reps where the muscles in my legs had to wake up, I have my hips back to 80/90% of what they were ten years ago. The central nervous system is fascinating, and this is awesome. Thank you!
@ninjarule
@ninjarule 8 лет назад
Hey Blake just wanted to thank you a million times over for all the information you provide. I have all kinds of posture problems that has caused me my job cause I couldn't move. I went to see many chiropractor but they very expensive, its like they just want me to keep coming back and because I lost my job, I just could not afford it anymore. the NHS here in UK wouldn't help either. so I turned to youtube and found you, started watching your videos in July and now I am well and fit 100%. its like a miracle. couldn't believe you are giving this information free when the stupid chiroprators are charging £50 for each visit. God bless you and your entire family my friend.
@GuerrillazenFitness
@GuerrillazenFitness 8 лет назад
Wow, that's great to hear marquetta. Keep moving forward!
@naveenlife7721
@naveenlife7721 4 года назад
@@GuerrillazenFitness hii bruh I used to have testicular pain while sitting . I confused like anything why am I getting this pain . I abserved that my hips were externally rotated due to which my hamstring muscle squeezing my balls. After trying this exercise it's worked like anything thanks for suggesting .
@ramizkaraeski299
@ramizkaraeski299 3 года назад
The same story my friend(Greece).. The chiropractors and PTs and of course the doctors don't really want to help you get rid of your problem.. All about the money.. I had chronic back pain(really bad) and hip stiffnes and also pain.. Through our friend's videos and some others I am really better now!!! So thank you too Guerrillazen 🙏
@garlicgirl3149
@garlicgirl3149 7 лет назад
I wish more fitness instructors included these in their workouts.
@GuerrillazenFitness
@GuerrillazenFitness 7 лет назад
Me too lol
@HappilyAnonymousGirl
@HappilyAnonymousGirl 3 месяца назад
I already left a comment, but I want to say I’ve been doing this for just a week and have noticed a huge difference in how I feel when I walk now. I’m out for a walk right now and my hips feel like they are stretching as I walk and it feels like a nice massage lol. I’ve noticed it at work, but now that I’m actually walking a good distance it’s really noticeable. I used to have a pinch in my hip that’s gone now. Thank you for this ❤
@SixSteppa
@SixSteppa 6 лет назад
This is an excellent stretch and strengthening exercise for ice-hockey goalies. I am a goalie and even though I am very flexible in the splits my hips would not turn out more than 30° or so and this exercise has helped in opening my hips up and increasing my kick save spread when in the down butterfly position. Thanks and subscribed.
@sherylesage97
@sherylesage97 3 года назад
Thank you. I am designing a yoga class for golfers. I had nooo idea my internal rotation was so bad. We focus a ton on external in yoga. Really happy to have these 2 great exercises to balance yoga class and loosen up some golfers hips so they may swing better!
@bebobalula
@bebobalula Год назад
It's time to swing! 🎵💃🎶
@ahoop24
@ahoop24 7 лет назад
Internal hip rotation is very important for golfers as well. Thanks for the information!
@sherryhancock6492
@sherryhancock6492 2 года назад
Ex ballet dancer here. Severe external rotation. Zero internal rotation, and now long term itb, tfl issues with iliac crest syndrome and inactive glute meds. 😕 Thanks for the advice. Love your vids! Hoping it will help me get back Into pain free running again.
@GuerrillazenFitness
@GuerrillazenFitness 8 лет назад
Really though, if these make your knee feel weird then don't do it. It's very important that you keep the toes pulled up while doing this!
@kleanthisrovos997
@kleanthisrovos997 8 лет назад
Hello Blake ! Thanks for the awesome information and quality.I would like to ask you a question.You demonstrate the exercise with the triggerpoint foam roller ''the grid'' and i want to buy one,but i don't know if i should buy that or the grid X which is 2 times firmer.I am new to foam rolling but i lift 2 years now so i suppose that the firmer the better.What's your advise?
@GuerrillazenFitness
@GuerrillazenFitness 8 лет назад
If you are more dense with muscle go with the X type, if you are on the skinnier side then go with the normal one :)
@jimboyacer7267
@jimboyacer7267 6 лет назад
I\'m not sure but ,if anyone else wants to learn about aching hip flexorsbest workout for hips try Nevolly Hip Relief Nerd (Have a quick look on google cant remember the place now ) ? Ive heard some incredible things about it and my partner got excellent results with it.
@lyradcabatay9867
@lyradcabatay9867 6 лет назад
What are the alternatives if your knee hurts while doing this exercise?
@wm105
@wm105 5 лет назад
Why is it important to dorsiflex? Because there are no muscles that run over the knee and act as a dorsiflexor as well? The only biarticular muscle on the lower leg is the gastrocnemius right? Are you doing it to create some tension on these?
@KimSooAcu
@KimSooAcu 2 года назад
i'd like to see you move the offer for coaching and downloads to the beginning of the video - it makes it clear what you do / offer which helps us, and gets your coaching in front of users quicker which hopefully will help you. I loved the video - really great advice. Thanks
@SuburbanPreparedness
@SuburbanPreparedness 6 лет назад
I watched a few different people talk about internal hip rotation on RU-vid before I found this and this is by far the best one far and away by leaps and bounds. I'm a Zen Gorilla as well. But I failed the internal hip rotation test. It's past my bedtime tonight but I'm going to start this tomorrow. Thanks! Oh and my name is Blake too!
@Sirhud
@Sirhud 5 лет назад
Thank you Blake, going to try this tomorrow in the gym. Lack of IR led to a back pain that’s kept me immobile for a while but getting back now.
@xXAnthony619Xx
@xXAnthony619Xx 7 лет назад
WHA!!! I have barely ANY internal rotation! Time to do this religiously.
@terriberri657
@terriberri657 5 лет назад
Me too, Bro!
@sarahgordon5413
@sarahgordon5413 8 лет назад
Ahhhh thank you! Seriously just did these. Now we need a video to increase external hip rotation :)
@GuerrillazenFitness
@GuerrillazenFitness 8 лет назад
Ys! I'll make a video on that next! :)
@TheOccasionalNomad
@TheOccasionalNomad 4 года назад
Thanks for sharing these tips. I’m here because of over pronation in one foot which seems to be caused by lack of internal hip rotation. I did your test and yep, screwed for rotation. So I’ve started doing the exercises you’ve demonstrated. Thanks again
@SuburbanPreparedness
@SuburbanPreparedness 6 лет назад
I just really enjoyed this video man. Good stuff. You're just good at making videos. No nonsense, quick, easy, simple.
@keisha7460
@keisha7460 4 года назад
Thank you so much!!! Even one session of doing this helped tremendously!!
@highperformancebodywork3542
@highperformancebodywork3542 6 лет назад
Thank you!!!! needed someone who made sense to explain the difference between lateral and internal hip rotation
@terriberri657
@terriberri657 5 лет назад
Great information! Finally realized what I need to work on for what I now know is inadequate internal rotation which is likely hindering my running performance. Thank you!!
@SuburbanPreparedness
@SuburbanPreparedness 6 лет назад
Subbed. I plan on watching some of your videos on posture correction and other stuff, particularly your stuff on lower back, and who knows what else. Thanks for being awesome! :D
@KDunn123
@KDunn123 Год назад
that test felt so amazing to do omg
@freedommascot
@freedommascot 6 лет назад
Wow, GuerrillaZen, your description is clear as a bell!
@HappilyAnonymousGirl
@HappilyAnonymousGirl 3 месяца назад
I could barely move my legs at all. That explains a lot 😂 I noticed it’s difficult to do this without knee pain on my left side, but it helped to just really pull my toes up and only move my leg down a tiny bit. After that I let it hang there as I breathed and it continued to drop on its own. Pretty cool to see that happen lol. Felt a lot better that way
@ASJshmurda
@ASJshmurda 6 лет назад
This was amaaaazing. I felt a cool breeze inside my hips after this. Can't wait to squat again
@TurboPersonalTraining
@TurboPersonalTraining 7 лет назад
What 6 people didn't like this and explain? Really though? Good stuff man very informative ( coming from a personal trainer and a BJJ athlete)
@Solidus2845
@Solidus2845 5 лет назад
This is unreal! When I watch people just damn near turn their femur 45 degrees outward like that, it seems inhuman to me. I have ZERO internal rotation capability; My legs naturally hang at about 20 degrees external rotation when seated, and I can barely get into that seated position on the floor with my feet at shoulder width. It feels completely solid, impossible to go further in that direction. It's like my hips simply aren't positioned right at all. I discovered all of this after a trip to a fantastic physician in Durango due to 3 years of lower back pain and clicking. I discovered how my hips simply do not move, which has put years of wear and tear on my lower spine. Since then, I have discovered Foundation Training, which has saved my life. The newly found strength I have in my lower back, and the lengthening of my hamstrings and ankle flexibility has pretty much eliminated the pain, but my hips still do not move. I truly don't believe this can be improved, as much as I find videos like yours. I would give anything to work in person with someone like you to see if this can be corrected. I will try these out in tandem with Foundation Training, though!
@charlessalde8707
@charlessalde8707 7 лет назад
Thank you sir, these movements are right on for me... gaining much motion now...
@illicod5247
@illicod5247 7 лет назад
Very nice work, useful and comprehensive explanation !
@sebastianrakowski8915
@sebastianrakowski8915 5 лет назад
just did the evaluation of my hip and it didn't drop at all, jeez is it severe. Now I finally know how to solve the pinching in my legs, thanks.
@southloop32
@southloop32 7 лет назад
Thanks Blake for These great videos. I feel that the further one advances in these exercises, the more you work you realize you have to do. It's like literally the tip of the iceberg. I honestly thought I had adequate hip mobility until I tried some of these exercises. Lol!! Oh well back to the drawing board. Keep up the great work and please keep making these videos because they're doing people a world of good!
@MrWhite2277
@MrWhite2277 7 лет назад
Good tip on the dorsi flexion.
@davidwagner5775
@davidwagner5775 4 года назад
Welp... looks like I've got about 15 degrees of internal rotation on my right hip! This has actually been hurting me when cycling, because the hunkered down position of road biking requires more than that, probably at least 25 degrees. My lack of right leg internal rotation has been transferring the extra few degrees of rotation into my right knee, which causes inflammation after high mileage rides. I'm definitely gonna start doing this every day. Thanks for the info!
@TheJamesgggill
@TheJamesgggill 8 лет назад
learnt this in FRC. its amazing for your hips!
@GuerrillazenFitness
@GuerrillazenFitness 8 лет назад
Yeah, it is!
@dukenukem6369
@dukenukem6369 6 лет назад
Another great video ,man. I got here from a Gait Guys video related to single foot external rotation due to internal rotation issues of the femur. I have been trying to increase my running, but for the past year or so I have hit a hard plateau due to reoccurring injuries. I checked my right leg(the side that has been having all the issues) and it is basically sticking straight up on the internal rotation test. Good place to start fixing. Thank you for the exercises!
@jamesd5241
@jamesd5241 5 лет назад
hey aany update ?
@jamesd5241
@jamesd5241 5 лет назад
i've got similar problems here. did it work
@harmonisedstrength6994
@harmonisedstrength6994 2 месяца назад
Great video!
@DinnerOnTheFloor
@DinnerOnTheFloor 5 лет назад
Great video, thanks! Hoping this might help an ongoing knee issue
@partlysunny5402
@partlysunny5402 5 лет назад
Zero, I have fucking zero degrees. How am I even able to function.
@gingerbreadboy
@gingerbreadboy 7 лет назад
Very little rotation on my legs almost none one leg so hopefully this is the cause of my hip pain when squatting.
@fiendeng
@fiendeng 8 лет назад
Its Free ! I'm sold. Great video great knowledge and so applicable to er body!
@GuerrillazenFitness
@GuerrillazenFitness 8 лет назад
:)
@russellthompson6079
@russellthompson6079 5 лет назад
Great video young man!
@djbettylou
@djbettylou Год назад
Great information thank you so much
@youbfit2
@youbfit2 3 года назад
Well done
@learner3481
@learner3481 3 года назад
Thank you
@koolburn5218
@koolburn5218 8 лет назад
awesome video, I've been thinking of how poor my internal rotation is in my hips
@GuerrillazenFitness
@GuerrillazenFitness 8 лет назад
Try it out :)
@IvanaChapman
@IvanaChapman 4 года назад
Hip mobility can be a big issue, particularly with my male clients who are over 35.
@JimHardigan
@JimHardigan 7 лет назад
Motion is lotion
@estetty
@estetty 5 лет назад
7:18 Isn't it TFL instead gluteus medius like the main internal rotator?
@cdahl
@cdahl 6 лет назад
I do the first stretch in a low squat and hold on to TRX bands.
@Dwijhaixuj
@Dwijhaixuj 8 лет назад
Helped me a lot!!
@GuerrillazenFitness
@GuerrillazenFitness 8 лет назад
Glad to hear it :)
@blakelygeoffrey9725
@blakelygeoffrey9725 8 лет назад
Hey Blake, can you do a video on snapping hip syndrome ? THanks
@moaadzeedan5216
@moaadzeedan5216 6 лет назад
Blakely Geoffrey ya he should do a vid on snapping hip syndrome I have that and the pops and clicks are bad this is and old comment so i hope he made a vid by now
@marikabraak910
@marikabraak910 8 лет назад
tank you for your info without all the adds...you are also very clear and interesting
@jcm8009
@jcm8009 5 лет назад
Awesome vid
@robertw2953
@robertw2953 3 года назад
Hi, Thank you for this video. I'm putting to use what you've shared. Do you have a video on how to improve external hip rotation? I'd like to incorporate that as well.
@fattyboom8856
@fattyboom8856 Год назад
hi Blake great drills really helped these 2 drills with my piriformis pain after after only doing them a few times my knees are feeling it" andthing else which can give sane results but without the irritation to my knees"???
@mounelemounele3322
@mounelemounele3322 Год назад
Thank you 👍👌👌🙂
@ixskill0z
@ixskill0z 3 года назад
I have alot of pain in the front side of my hip and the inner side of my thigh doing these. Only on my left side
@GQ-jv9uw
@GQ-jv9uw 6 лет назад
Great vid
@LR-ki5cp
@LR-ki5cp Год назад
Can you recommend a test that doesn't involve laying on your tummy? Especially if you are by yourself to test. Thanks!
@Faithfulsheperd
@Faithfulsheperd 7 лет назад
first and foremost thanks for the knowlege your sharing brotha. I'm so tight that when I do these great exercises the body is creating pressure points in other areas, especially in the knees. that how hard some of these exercises feels, I swear to you I'm not out of shape in any way. is there a way you can share like a pre, intro way to this movements. some love for all of the stiff peeps out there haha
@michaeldamorejr.3335
@michaeldamorejr.3335 8 лет назад
Thank you!
@Ficojepet
@Ficojepet 8 лет назад
Is that Harambe framed on your wall?
@GuerrillazenFitness
@GuerrillazenFitness 8 лет назад
Of course it is
@fattyboom8856
@fattyboom8856 Год назад
wow great video" question coiuld poor I.R lead to a piriformis being overworked? especially when sitting??
@shahbaazjamil5379
@shahbaazjamil5379 7 лет назад
thank you from the hearts of my heart. this is the exact thing i was looking. not just exercise but to know actually what i am doing. i have synergistic imbalance as well as a little sciatica so can i do exercise for both at the same time. does one exercise interfere with another one
@IHeArTrOcK20
@IHeArTrOcK20 4 года назад
I wish there was a side angle I don’t see how far out your feet are supposed to be planted and also that’s way wider than shoulder width, or else your leg would be hitting the other job trying to go down
@spiritfulhealing8605
@spiritfulhealing8605 3 месяца назад
Question, which may be an obvious answer. My left leg is externally rotated… lol does this mean I’m missing internal rotation?I also have hip pain, could it just be I need to severely do these?
@aj91473
@aj91473 8 лет назад
Is this safe after an anterior hip replacement surgery? I had mine 8 weeks ago.. I'm 43 yrs old
@paulretlewski8068
@paulretlewski8068 4 года назад
Having both hips replaced and having dislocations afterwards I would be very careful and consult with your surgeon. But you do have to strengthen your hip joint every day, again check with surgeon as they would be best to advise you.
@redfox1162
@redfox1162 5 лет назад
Make a video about internally collapsed knees please
@kevinsainterose7043
@kevinsainterose7043 4 года назад
Thank u so much
@soullight2932
@soullight2932 4 года назад
amazing
@huibert4473
@huibert4473 8 лет назад
Hello Blake I want to give you a very big THANK YOU because I find after 5 years of suffering the root cause of it ,most because of your video's its a rockhard psoas muscle,man I am so happy the musle feel likes stone ,you think its Ok to do the kettlebel release thing from your video on the psoas because I can hardly breathe wen I'm on it
@arthurdolle5257
@arthurdolle5257 Год назад
I have too much external rotation at my knee and lower leg
@breakdancerQ
@breakdancerQ 3 года назад
Goog foggin stuf mate
@elreks1
@elreks1 8 лет назад
My hip joint bone just pops when it goes external and then just completely locks if I try to go internal
@harshavardhanranger
@harshavardhanranger 3 года назад
Yeah same problem brother, did you get any solution. Please share.
@MariaFMV
@MariaFMV 3 года назад
So if I have right internal rotation.. I should exercise the opposite leg in the second exercise? The left foot at the second exercise?
@HipTrac
@HipTrac 5 лет назад
It is impossible to determine if one hip has limited internal rotation without first looking at both hips internal AND external rotation. All humans have one hip that is relatively more anteverted and one that is relatively more retroverted (ok, not all but 99.999999%). So although you may have "less than average", that doesn't mean its "pathological." All of us have one hip that has less IR than the other, but that same side that has less IR typically has more ER so the Total Range of Motion is what is most important to look at. I would be careful with this kind of evaluation b/c it doesn't tell the complete story. If someone thinks they have limited IR when in fact its their relatively retroverted side and they are trying to force something that cannot change, they can make something irritated that was previously peacefully co-existing. You cannot "stretch or mobilize" your DNA. Look at the total hip rotation range of motion. Another functional test is to simply sit in a chair and cross one leg by place the foot over opposite knee. Look and feel how easy or hard it was to do this. How low is your knee hanging down towards ground. Then do the other. You will surely notice how one is easier and always has been easier than the other. Next do his IR test on floor. The side that was easier to cross in sitting (ER) will likely be the one that is harder on the floor in IR. That being said, I very much support him in his quest to help people improve their hip mobility. Just need to make sure that people know that symmetry is not the goal. No human is perfectly symmetrical, not supposed to be.
@vivianjiang1129
@vivianjiang1129 3 года назад
Hey this is awesome! What might cause poor internal hip rotation? I have an imbalanced pelvis (tight and high on the side that rotates less) and was wondering if this was all related. Thanks!
@suchalad
@suchalad 4 года назад
my knees are now fucked after doing this. pain for the past month even after stopping. really sad rn
@9la523
@9la523 4 года назад
suchalad242434 yo did u fix cuz my knees are fucked up as well from this
@ericzondo3
@ericzondo3 4 года назад
My hip moves like 2 inches
@samw6945
@samw6945 2 года назад
Is the first one supposed to hurt
@petruccilewis
@petruccilewis 3 года назад
Would a lack of internal rotation at hips cause pain at the external side of my ankle while squatting? I get the feeling that this could be it
@robk9330
@robk9330 2 года назад
What if my lack of hip internal rotation is caused by a tight TFL compensating for a tight iliopsoas muscle? Would these exercises help?
@lidijapetrovic4210
@lidijapetrovic4210 4 года назад
Is this okey for osteoarthritis
@justinturtle6013
@justinturtle6013 3 года назад
Can this be done with piformis syndrome?
@raeldor
@raeldor Год назад
I have REALLY bad internal hip rotation, and now I have water on the hip on one side (so I'm told after MRI). I'm wondering if the bad internal hip rotation is the cause. Is it OK to do this stretch? I've been told to lay off exercises that aggravate it, but is this stretch OK to do during the recovery period? Thanks!
@zeusthecat99
@zeusthecat99 6 лет назад
I probably have a lot of scar tissue that won't let me have correct rotation. Do you have any recommendations to be able to do this in a way that will loosen the muscles? It is very hard living with a outward rotated leg. Thank you!
@dnullify100
@dnullify100 8 лет назад
How much time should be between mobilization and training the specific muscle group? Specifically when is the optimal time to work on mobilizing my hips with regards to doing squats? Thanks for all the videos. I'm still trying to figure out why my squats feel so bad, I'm hoping this helps.
@GuerrillazenFitness
@GuerrillazenFitness 8 лет назад
Not really time dependent, I would just say to make sure you are activating before mobilizing!
@ivan0799
@ivan0799 6 лет назад
What muscles do internally rotate our hip?
@Nitish1762
@Nitish1762 4 года назад
Hello bro can this prevents hip surgery
@austinsuge
@austinsuge 4 года назад
I have hip impingement and barely and internal rotation, and this exercise pinches in the front of the hip. Is it still ok to do?
@maliklbryant
@maliklbryant 4 месяца назад
I cant even get my leg to do the hip mobilization part
@cubbies4life21
@cubbies4life21 4 года назад
What if even the mobilization is very difficult to do? My hips are ungodly immobile. Thanks.
@TYRES1987
@TYRES1987 7 лет назад
I get inner knee pain on my left leg while doing this stretch, Is it okay to continue slowly, or should I stop even though my internal rotation is crap?
@davidfirth646
@davidfirth646 3 года назад
How long sustain each stretch please?
@samuellars8802
@samuellars8802 6 лет назад
I did this drill and i see that my right leg has really good rotation but my left barely any at all. Could this be a reason for my back pain?
@billybrothers2492
@billybrothers2492 6 лет назад
Samuel Lars yes
@manasgupta5004
@manasgupta5004 3 года назад
Bro i got little internal rotation in my right but close to 0 in my left and left lower back pain.
@skydivescorcher6144
@skydivescorcher6144 5 лет назад
Hey i believe my external rotators are tight moreso than my internal rotators are weak. Do you have any stretches for external rotators?
@40blocks
@40blocks 5 лет назад
Why do I experience significantly less HIR supine vs prone?
@arguelar
@arguelar 5 лет назад
ok wait so do you keep both sides of your pelvis in the ground while doing this ecxercice?
@tpeezy3042
@tpeezy3042 5 лет назад
How many times a week can this be done?
@richardzapata775
@richardzapata775 7 лет назад
Wassup blake, you mention for this mobilization when performing it that it could cause a lot of torsion for the knee, Now my knee feels like if it weaker. Any advice?
@beginnerskitchen7618
@beginnerskitchen7618 6 месяцев назад
So i have this but i also havr valgus knees and flat feet, do you recomend still doing this or something else? You have excercise for valgus knees also? Tnx
@beginnerskitchen7618
@beginnerskitchen7618 6 месяцев назад
Can this unhelp my valgus knees?
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