Step by step instructions, muscle activation and variants for the Lying Hip Internal Rotation.
The lying hip internal rotation is a floor mobility exercise targeting the internal hip rotators. Lying on your back with knees bent, you let one knee fall inward toward the floor to stretch and mobilize the deep hip muscles that control internal rotation of the hip joint.
The Lying Hip Internal Rotation is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
