- Lie on your back.
- Place both feet onto the wall.
- Keep your hips and knee bent at 90 degrees.
- Allow the knee to fall towards the mid line.
- Place the other foot on the outside of the knee.
- Apply a downward force.
- Hold for 60 seconds.
How can I improve my hip internal and external rotation?
What controls hip internal rotation?
The muscles that help initiate internal rotation from the hip joint include the tensor fasciae latae, gluteus minimus, and piriformis. Also, the adductor longus, brevis, and magnus in the inner thigh as well as the pectineus in the upper thigh assist the hip muscles with rotation.