Hip - Medial Rotation Internal Rotation

Muscles worked

Setup

1. Stand tall on a step or elevated platform with one foot firmly planted near the edge.
2. Allow the opposite leg to hang freely off the side of the step with the foot flexed.
3. Maintain a neutral spine and hold onto a wall or sturdy object for balance if needed.
4. Ensure your hips are level and your shoulders are squared forward.

How to do it

1. Keeping your hanging leg straight, rotate your thigh inward so your toes point toward the standing leg.
2. Exhale as you rotate the leg as far as comfortably possible without tilting your pelvis.
3. Inhale as you slowly return the leg to the starting neutral position in a controlled manner.
4. Maintain a steady tempo, focusing on the rotation of the femur within the hip socket.

Form checklist

• Keep your pelvis level; do not let the hip of the hanging leg drop or hike upward.
• Ensure the rotation comes entirely from the hip joint, not by twisting the knee or ankle.
• Keep your torso upright and avoid leaning your body toward the standing leg.
• Keep the knee of the working leg straight but not locked out.

Pro tips

• Focus on the 'pinch' in the side of your hip to ensure the deep rotators and glute medius are initiating the movement.
• Imagine your thigh bone is a screwdriver turning inside the hip socket while the rest of your body remains frozen.

Make it harder

• Add a light ankle weight to the rotating leg to increase resistance for the internal rotators.
• Perform the exercise without holding onto a support to simultaneously challenge the stability of the standing leg.

Frequently asked

What muscles does the hip - medial rotation internal rotation work?

The hip - medial rotation internal rotation primarily targets the glutes and hip flexors, and also works the adductors and obliques as secondary muscles.

What equipment do you need for the hip - medial rotation internal rotation?

The hip - medial rotation internal rotation requires no equipment — just your body weight.

Is the hip - medial rotation internal rotation good for beginners?

Yes. The hip - medial rotation internal rotation is a beginner-friendly movement and a strong foundation to build on.

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• Arms Up Rotational Side StepIntermediate · calves, glutes, and quadriceps