Hip internal and external rotation are ranges of motion critical for painfree movement, especially for your hips, knees and low back. Learn a powerful new exercise to activate these muscles and increase this important movement.

Starting off, you'll get the Precision Movement ABCs, which will help you get into the proper positioning for this quick hip rotator exercise. 

Remember the cues for which part of your foot to rotate for internal and external rotation. Start off slow, and make sure you're rotating your thighs. Keep your knee and foot pointing in the same direction.

Doing this exercise 23 times per week gets those hip rotators active, strong, and improves the range of motion.

After the exercise (which makes a lovely quick break from sitting at a desk), Coach E dives into a couple of studies that looked into the effects of hip rotation strength on knee pain, like osteoarthritis and ACL tears. You'll also get an overview of a couple more studies looking at the association between low back pain and weak hip muscles.

00:00 Intro
00:53 Precision Movement ABC's
01:48 Form pointers
02:46 Hip Internal and External Rotator Exercise
05:11 Sets / Reps info
05:22 The science
13:52 Summary and next steps

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[RESOURCES AND LINKS MENTIONED]

Study #1: Evaluation and Treatment of Knee Pain: A Review: https://pubmed.ncbi.nlm.nih.gov/37874...

Study #2: Hip rotation muscle strength is implicated in the progression of early posttraumatic osteoarthritis: A longitudinal evaluation up to 5 years following ACL reconstruction: https://pubmed.ncbi.nlm.nih.gov/37419...

Study #3: Is there hip muscle weakness in adults with chronic nonspecific low back pain? A crosssectional study: https://www.ncbi.nlm.nih.gov/pmc/arti...

Study #4: LumbopelvicHip Rhythm in People with Lumbar FlexionwithRotation Syndrome during Hip Internal Rotation: https://www.ncbi.nlm.nih.gov/pmc/arti...

Knee Pain Solution: https://www.precisionmovement.coach/k... our improved course based on peerreviewed research and designed to get you moving freely ASAP. Proven to decrease pain, improve activity participation, and build resilience, all in an athome 20minute routine.

Low Back Pain Solution: https://precisionmovement.coach/lowb... get to the root cause, from sitting to herniated discs, nerve problems, and sciatica. Repair muscular imbalances. Then, build resilience in your spine, preventing further damage and future wear and tear.

ROM Coach app (free!):​ https://www.precisionmovement.coach/r... our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 12 weeks (only 35 mins/day!)

Precision Movement Academy:https://www.precisionmovement.coach/a... includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life

[Medical Disclaimer] The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patientphysician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.