Thank you for watching everyone! If you want more exercises that can help with this, I recommend watching my video here on why some people will struggle to improve hip internal rotation: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-5iIehd_n_3g.html - If you want more of a comprehensive approach, check out my Beginner Body Restoration program that is designed to help with issues exactly like this: www.conorharris.com/beginner-body-restoration
My left leg is externally rotated with my femur rotated in. My right leg is rotated in with my femur externally rotated.. I'm always straining the right side of my back during excercise.. I can't figure it out
Years of pain, alleviated immediately with the split leg elevated toes deadlift. I'm almost in tears with my restored pain free mobility. Thank you so much for this.
Absolutely brilliant! I've never heard of hip rotation explained this way. As gifted with copious external hip rotation and a background in ballet, my main limitation has always been internal rotation. This has definitely given me some stuff to work on!
i do hope Conor that you see this. I am 48 years old, and i just realized how incorrect my body has been. all on my right side, head to toe. every muscle too tight and would never release. all the stretching in the world at best gave me 5 minutes of slightly better. i think i did 20 reps each side and then a few hours later did some stretching. and i am feeling things i didnt know were possible.. i am hopeful this will be a more permanent fix, as i will add these to my exercise routine. i cannot thank you enough. and to anyone reading this.. never give up. i have seen over the years probably 30 chiropractors, ots, pts, massage therapists, accupuncture, etc.. all w no results.. thank you!!!!!!!!!
@@itspaintosee never lose hope.. i recently started working w alexanderpri.. i finally feel like i can beat this.. im learning the diaphraghm breathing is critical..
@stratman4908 awesome, I've just subscribed to him now as well. I'll be sure to check that out. Thanks for your positivity. I hope you're 100% mobile and pain free ASAP
Best explanation I’ve ever seen! Definitely identifies the root cause of my hip issues. I’d love to see more stretches and exercises to overcome this fault.
This is game changing. I'm a basketball player and had difficultly with left hip for a few years. Just found almost immediate improvement and feeling in that hip after trying this. Now part of my routine!!! I still have a long way to go to improve hip mobility however this created an emotional moment realizing that it can be improved. Thanks Conor, real quality information.
The tip on the elevated lunges was awesome! I’m pretty sure I’ve got the beginnings of hip impingement going on for both hips and any 90 degree hip flexion always gives a pinching sensation. After adjusting the hips a bit and really trying to focus on keep proper form I was able to get in a comfortable 90 degree angle without even a hint of pain for both hips! Now I don’t have to give up my favorite lunges anymore!
@@conorharris just came back again to tackle my hip once again with more attention in my training and I still have to say that you are a really good teacher! Keep doing this. It seems like you can change a lot of lifes with what you're doing and that's beautiful.
Your explanation using the model was crystal clear and you communicated in 10 seconds what other videos failed to do in 30 minutes. Brilliant. thank you.
not sure which exercise or if it was a combination of all but I have never felt my hip release as much as it did after doing these. I almost cried with joy. I then hit a squat PR. thank you😂🎉
These videos are really helpful, thank you. But I often get confused at the beginning of an exercise demonstration, I often cannot tell which hip you're trying to address and rotate in, or out, for that exercise. I think it'll be real helpful if you could announce which hip and which rotation your exercise is about to address. Because when you go into details about the mechanics of the moments, then move on to the next exercise. Then, when I watch another video, the confusions just mount up, and I get even more confused, thank you. If you can tell us right at the beginning of the exercise demonstration, I can even note it down or make metal notes. If you can tell us at what point the hips internally and externally rotate, it will help with our understanding.
In the split legged section, it's the right hip he's addressing. Right hip is pulled back while legs / torso stays straight forward, therefore putting the right hip in to more internal rotation
This problem had troubled me for years. Without knowing, it hurt my ankle and knee also. I tried other hip mobilities and they did help after the session of at least 10-15 minutes. However, these exercises in this video alleviated the issues instantly. Found my true problem and the cure for it. Thank you very much.
I suffer from my shoulders being impinged and clicking so the diaphragm breathing aswell as sorting my hips internal rotation hugely helps my shoulders to slide better and have way more range ! Thank you Conor 🔥
Inside of the knee pain that I've come to see as an alignment issue in my gait. I've stopped focusing on the knee and attention I've paid to my hip has paid off the most. I did the a few of the split squats over a couple days and went for a walk yesterday. I became aware that I could move the leading hip back as I walked - WHOA! - provides the necessary internal rotation in the other hip as you explained. Suddenly I realized I had no movement in my hips before and pain is gone, and walking is much easier. And I haven't even tried the other two exercises. Thank you!
Every time I watch your videos and hear you say, "hip moves in" I push or try to move my hip point in... I just did it and I'm standing up with my legs spread. That's a big deal for me. Thanks ❤ I always said, " my kickstand won't go out". It's out now. I do try to raise my leg with knee locked straight and I used to just throw my leg in the air. 😅
By FAR the best video I've seen on hip internal rotation. The explanation of loading the hip correctly makes so much sense with my experience. I've never been able to get my left hip (with awful IR) to load in the same way as my right and it's been hard to explain why. Looking forward to making these exercises part of my routine. Thank you!!!
Great explanation. I’ve been working on my glut min and med. and it’s helping but I still have limited mobility. I started doing airplanes but will definitely try these exercises. Thank you very much for an excellent and insightful demonstration.
For the first time, I actually sense that I’m finding the proper position for internal hip rotation. I’ve tried all of the more common movements and I always sense that I’m compensating somehow. Really looking forward to see what improvements can be made.
im a massage therapist that deals with internal hip rotation issues in m own body as well as clients. thank you for the visuals and the exercises to help combat it!
Hi Conor ,brill explanation. .yoga teacher here... I also watched your position of hip and toes ... They are ponting outwardly 😮 instead of forward though
This is really great. I have pretty limited internal rotation on the right, this is the only one I’ve found that targets the pelvis specifically, as opposed to just spinning the femur around. I can tell these exercises are working because my hips feel all loose walking around after. Plus I retested by laying on my belly with my calves in the air, and pretty much doubled the amount I’m able to lower my right leg to the outside, I’m probably close to 45 degrees now.
@@CelinaLerner lately.. i dont anymore think or figure out which side really, i just do them all on both sides and guess the weak one will catch. I got progress on my lateral pelvic tilt by few movements but i dont know yet how temporary they are.
I'm late to this party but dang, a few reps of this split squat and my hip isn't clicking anymore. Even poorly executed, but to the best of my current ability, I can tell my hips like it! Will add to the rotation. I've been telling everyone for years it's my SI joint but nobody listens. Thanks for this, glad the algorithm sent this my way! New sub. 🤗
have watched so many videos to try to improve my right hip internal rotation, was certainly causing a pinching sensation by trying to force it more and more at the humerus and not at the hip itself. your video and exercises were fantastic! thank you
So young and yet incredibly knowledgeable! This was great and very informative. I hadn’t acknowledged the importance of the innominate in my own PT sessions with my FMS trainer. Thank You!
Holy moly I did the split deadlift with no weight while watching the rest of the video and wow does that feel so good! I can't wait to incorporate all these exercises and load them!
This is so interesting! When I did the straight leg test before doing the exercises you suggested, there was a clicking noise at around 10% lift even though I was able to go all the way to 70% on each leg. However, after doing each exercise only 5 times on each foot, the clicking noise moved up to around 50% lift which is so cool! Hoping that will go away eventually the more I do these workouts. Thank you so much!!
This last exercise is so good, few seconds I did, my pelves feel like a pond of gelatin, it release emotions I just fell sleep. I want use this exercise constantly, but I dont know if I am doing right. My question is; (when breath out, the knees slide down?) I would be happy if you explain with more little detail. I am forcing hard to have split, now, the body has way around with no pain at all.🤗 Thank you.
It is insane how much tension that internal rotation of the back leg takes off of the hip flexors during extension. Definitily harder for the muscles to maintain, but much comfier than the insane stretch
5:50 How does being in an anterior pelvic tilt help with that extreme flexion mobility if the hamstring is already elongated and tight? Isn't tight hamstring / lack of hamstring flexibility an indication of anterior pelvic tilt? How does that then help it get hyper hamstring mobility? doesn't make sense.
Thank you so much for this, I think this will help me work the right muscles I need to strengthen after my total hip replacement 3 months ago. I really need to work on those internal hip rotation muscles!
The first activity was on point so much I am going to wait to try the second exercise. Because I'm targeting those areas I thought no one would be able to guide me into I'm loving your videos and directions. Thanks!
More loaded exercises please!! I’ve done PRI ground work in the past but it’s really difficult for me to stay dedicated to them because I have an ego lol and love to load. Amazing work btw!
encontre este video muy tarde en la noche, mañana lo estudiare con mucho cuidado para aprender a realizar estos ejercicios ! gracias por tus conocimientos
At first I found Conor's videos and exercises a little obscure, but the more I discover and experiment with them, the more I see the great value of them. I have been suffering from chronic SI joint pain linked in particular (my analysis) to a lack of internal rotation in my left hip. The front foot elevated split squat is now part of my routine and yesterday I started experimenting with the staggered distance deadlift with a very light weight. Today my hamstrings feel more sore than after barbell deadlifts at 1.5 body weight. Anyway, I have two questions - a little naive - for those who are successfully experimenting with this exercise. 1) How should the weight be distributed between the two feet during the exercise? Surprisingly, I felt a lot the hamstrings of the leg in front. 2) I feel much less internal rotation with this exercise than with the split squat. Is it the front leg or the back leg (the one that generates the hinge) that should be “forced” into internal rotation? Many thanks in advance for your help.
Thanks Conor, noticed improve hip flexion and slight internal rotation after doing the split squat. My leg hip got injured after doing heavy duck stance hack slides for vmo😂. Ever since my left hip always feel stuck.
Im 65, I've had l4-S1 fusion, I've had a hip replacement "hipxpert". I worked 30 years doing deep tissue massage. 5 years my foot has turned out, external rotation. Spine surgeries didn't help, but the hip replacement brought me total remission where my foot pointed forward and no pain. I reached to the right and gently stubbed my toe on the surgery side foot. Something snapped under my bony process under my hip. Sharp, immediate screaming pain came in my groin and contraction took over my abductors and abductors. Now my foot is turned out to 2o'clock. I taken steroids, celebrex, muscle relaxer, nortryptalin 25, I'm immobilized now for 5 days to let things calm down. I'm doing psoas stretch lunge gently but engaging my posterior area once an hour. I cannot lift my leg to get into the car w/o screaming. I cannot lift my leg and move it fwd to put on a slide(shoe). The arch fell out of my foot a year ago. After hip replacement, my arch was relieved(I could walk w/o a shoe w/o pain.) After the snap on the bony process of my seat, my fallen arch pain is back. Does this sound like a psoas muscle problem? I've watched "you can't improve internal rotation without this. Does that work with external hip rotation as well?
I haven't even started to watch the video but consider this plea : PLEASE TELL ME THAT THE TITLE IS NOT CLICKBAIT AND THAT THIS IS ACTUALLY THE HOLY GRAIL, THE TRUTH ABOUT HIP INTERNAL ROTATION ❤
Wow. I play d1 college football and I’ve been trying to fix a blocking feeling in the front of my right hip for awhile now with a ton of banded joint distraction stuff and hip strengthening per a physical therapist I saw, but the front foot elevated split squat fixed it instantly. This has been huge for me. How often/sets and reps for this to see permanent changes? Should I progressively overload weight? Thank you so much!!
Excellent,have you done an explanation for improving the full range of motion in the box or straddle split,that really would help and guide many martial artists in this crucial skill,thanks man
it'd be useful to know which side the exersice is going to help with. In this video, right leg is forward but if I'm rotated to the right side internally, should which side should I work on?
For that 1st lunge exercise, does he feel it in the glute medius or max? You said outside of the hip. Which right hip muscle is he targeting? I know it's adductor on the left side.
Great video 👍🏼 I’d love to see IR exercises while in hip extension. I’ve not seen anyone show a good exercise for this and wondering if you have any suggestions or other videos you’ve made showing this. Thanks!
When I sit in butterfly position, I can raise my right leg lifting my foot off the floor sideways easy, but I can't do it with my left leg, my left foot doesn't leave the floor unless I employ a lot of effort or cheat by raising the knee and I feel pain in the hip-groin area and outer side of my leg. I can raise my legs outstretched though, no problem. I wonder what's going on, it seems like a very specific injury or movement limitation. I'm 40+ and I do squats, deadlifts and ride stationary bike regularly.
Just to clarify the concept of the protocols. The basic idea of the first two exercises would be to reach eccentrically the end of the true internal rotation (such as you explain), and then come out of it concentrically, while the third exercise s idea would be the contrary, to reach the end of internal rotation ROG concentrically. This would overall provide neurological, muscle and connective tissue adaptations that will improve our active capacity for internally rotating our hip. Am I correct?
Thank you!! I have been looking for something like this! My hips are odd because they are rotated opposite, one is anterior and the other is posterior from bad sitting posture for years.
Regarding the last excercise; Pullback and push down what? I don't really understand what I'm supposed to do here, can you specify what we're pulling back and pushing down?
