We all know that the hips are important for running. They can have a huge impact on our gait and can get tight or weak easily. Everyone talks about stretching and strengthening your hips, but often what we see is doing these things to focus on external rotation. A key piece of hip mobility and strength is from hip internal rotation. There are likely already things you are doing to work on internal rotation without even realizing it. However, paying a little more attention to this may help your hips to feel even better for running.
When you think of exercises for your hips. what usually comes to mind? Often times it’s clamshells, side steps, or a pigeon pose stretch. While these are important, they are focusing on the external rotators of the hips. The hips move in 6 directions: flexion, extension, internal rotation, external rotation, abduction, and adduction. We want to have balanced motion from one side to the other in all directions.
What is hip internal rotation
Hip internal rotation is the movement of the thigh bone towards the body by rotating it at the hip joint. You can check your own hip internal rotation by laying down with your feet up and knees bent to 90 degrees. Take one foot and move it out to the side while keeping your knee in line with your hip. Then move it back to the starting position and try it on the other side. You can take a video while you do this to compare one side to the other. You can also check your external rotation by starting in the same way, but moving your lower leg inwards so that your hip externally rotates.
What movements use hip internal rotation
Hip internal rotation happens during alot of daily movements, including walking, running, getting in and out of the car, putting on pants. and more. When we are running our pelvis moves forward on the side we are leading with, which means the other side is moving back. In order for the back leg to stay pointing forward, we need to be able to internally rotate at that back hip as we move through the gait cycle.
Exercises that involve hinging at the hips also require internal rotation. If you struggle with proper form for a deadlift you may need to look into this. Some of the exercises below use a hip hinge to work on IR.
Why this is important for runners
As I said above, hip internal rotation is part of the gait cycle, and we use this movement all the time. If we don’t have adequate internal rotation at the hip our bodies will compensate in another way. If we are not finding true internal rotation at the hip then we will struggle to stabilize at the pelvis and will likely have imbalances around the hips.
Additionally, when we are running our hips help to push off the ground during the push off phase when our back leg is internally rotated. Lack of internal rotation will result in less power during that movement.
How to improve hip internal rotation
If you suspect you need to work on hip internal rotation there are some exercises you can do to address this. Even if you think your movement at the hips is fine, it’s important to incorporate these kinds of movements into your routine so that you maintain the mobility and stability to run efficiently and to keep your hip muscles balanced.
Mobility
Mobility is all about being able to move your joints through their full range of motion with control. It’s not the same as flexibility, although they can be related. As runners we need to have control of our joint movements, and this includes internal rotation.
To work on hip mobility for internal rotation you want to do movements that move the thighbone inwards towards the body. Here are a few examples.
90/90 Hip Rotations
Hip IR with movement
Hip IR with band
Stability
Along with having mobility in the hips, it is also important to strengthen the muscles that support hip internal rotation to provide stability. Here are a few exercises to try.
Hip Dissociation Technique, End Range Expansion Drill, Hip Hinge with IR
Standing hip rotations with band
Hip IR Biased Hip Hinge
Have you ever worked on your hip internal rotation?
You may also like:
8 Ways for Runners to Improve Mobility
Stretching for Runners: Do You Really Need to Stretch?
How to Increase Hip Extension for Stronger Running
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
I’ve never really focused on internal hip rotation before—but now I can feel it’s something I definitely need to work on!
We do deadlifts and similar movements at CrossFit, but clearly, targeted exercises make all the difference—even when we think our hips are fine. Thanks for sharing all the videos, Lisa. They’re a great source of inspiration!
My hips have always been tight and can be the source of injury for me if I do not do these types of exercises. I have hip mobility and stretches in my workout each week. It really can make a huge difference to add in these types of exercises. You have a few of my favorites here
Such great information. I work on internal (and external) hip rotation on my stretch clients but I’m afraid not so much on myself. Off to try out that assessment!
Yes! And we women carry SO MUCH in our hips.
I often try to do similar movements as you shared when I’m just sort of hanging around. I should do it more, but I’m lazy. I always end up feeling so much better after I rotate though.