Supine Hip Internal Rotation 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
None
Execution
Isolation
Force Type
Static Stretching
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Supine Hip Internal Rotation is a bodyweight exercise that primarily targets the glutes, focusing on improving hip mobility and strengthening the internal rotator muscles. Performed while lying on the back with knees bent and feet flat on the floor, this movement involves rotating the knees inward while keeping the feet planted, engaging the gluteal muscles to control the motion. This exercise is particularly beneficial for enhancing hip stability, reducing the risk of injuries, and improving overall lower-body function, making it an effective addition to mobility routines and rehabilitation programs.
How to Perform
Lie on Your Back: Start by lying flat on your back with your head resting comfortably on the floor. Keep your arms extended out to the sides for stability.
Position Your Legs: Bend your knees and place your feet flat on the ground, positioning them slightly wider than shoulder-width apart.
Engage Your Hips: Exhale as you gently rotate your knees inward, attempting to bring them closer together while keeping your feet planted. Focus on engaging your glutes and maintaining control throughout the movement.
Adjust Your Stance: If your knees touch easily, widen your foot placement slightly and repeat the motion until they can just barely make contact. This ensures optimal muscle activation.
Repeat the Movement: Perform the exercise for the recommended number of repetitions, maintaining a smooth and controlled pace to maximize effectiveness.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Avoid Pain or Discomfort: Stretching should never cause pain or discomfort. If you find yourself holding your breath, it indicates you're pushing too far. Holding your breath creates unnecessary tension, which can counteract the benefits of the stretch.
Maintain Lower Back Position: Keep your lower back pressed gently into the floor throughout the movement. Ensure that all of the motion is coming from your hips, not your spine, to protect your lower back.
Modify If You Feel a Block: If you feel a bony obstruction as your knees approach each other, reduce the width of your stance. This will help you avoid forcing the stretch past a point where it’s not effective, and you can adjust to a more comfortable range.
Engage Your Core: Maintain light tension in your abdominal muscles to stabilize your body. Focus on controlling the movement rather than rushing through it, ensuring that you’re effectively utilizing the full range of motion as you work through the exercise.
How Not to Perform
Avoid Arching Your Lower Back: Do not let your lower back lift off the floor during the movement. This can cause unnecessary strain on your spine and take focus away from the glutes. Keep your lower back neutral to engage the target muscles properly.
Don’t Rush the Movement: Avoid speeding through the exercise. Quick, jerky motions waste energy and can lead to improper form. Perform the movement slowly and with control, focusing on engaging your glutes and maintaining proper alignment.
Avoid Overstretching: Do not push your knees together to the point of discomfort or pain. Stretching too far can lead to muscle strain or injury. Move within a comfortable range of motion and gradually increase it as your flexibility improves.
Do Not Hold Your Breath: Refrain from holding your breath while performing the exercise. This increases overall body tension and reduces the effectiveness of the stretch. Keep breathing steadily to maintain control and reduce unnecessary tension.
Avoid Using Momentum: Don’t use your arms, legs, or body to force the movement. Using momentum will reduce the focus on the glutes and may lead to energy waste. Instead, use slow and deliberate movements, allowing the glutes to drive the motion.
Don’t Forget to Engage Your Core: Failing to engage your abdominal muscles can result in instability and improper form. Lightly tighten your core to support your spine and keep your pelvis stable, ensuring the focus remains on the glutes.
Don’t Ignore Discomfort in the Hips: If you feel a bony block as you try to bring your knees together, do not push through it. Adjust your stance width instead of forcing the movement, as pushing too hard can lead to joint discomfort or injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
