The Method

Internal Hip Rotation

Smash, stretch, and activate corrective strategies for internal hip rotation — releasing piriformis and external rotator tightness, improving hip mobility, and activating adductors.

All Corrective Exercises

Watch the Videos

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Smash

Soft tissue work to release restrictions and improve tissue quality.

Piraformis Smash on ball (figure 4 option)

Piraformis Smash on ball (figure 4 option)

Figure 4 glute smash on foam roller

Figure 4 glute smash on foam roller

Sartorius Smash with foam roller

Sartorius Smash with foam roller

Hip Flexor Smash on foam roller

Hip Flexor Smash on foam roller

Quad & Adductor Smash

Quad & Adductor Smash

Upper Hamstring Smash

Upper Hamstring Smash

Hip flexor smash (squishy ball)

Hip flexor smash (squishy ball)

Stretch

Restore range of motion and lengthen restricted tissues.

90/90 hips

90/90 hips

Quad rocking

Quad rocking

Standing lateral leg swings

Standing lateral leg swings

Banded Hip Distraction

Banded Hip Distraction

Activate

Strengthen and reinforce neuromuscular control.

Quadruped Hip CARS

Quadruped Hip CARS

Copenhagen Plank Variation

Copenhagen Plank Variation

Side plank hip flexion to hip extension with adduction

Side plank hip flexion to hip extension with adduction

Squats with adduction

Squats with adduction

Banded Hip Distraction

Banded Hip Distraction

90/90 hips

90/90 hips

Smash

  • Piriformis with small ball or foam roller
  • Figure 4 foam roll
  • Sartorius on foam roller with leg movement
  • Double quads on foam roller with leg rotations
  • Upper hamstring attachment with softball seated on high box
  • Adductors with foam roller
  • TFL with PVC, foam roller or barbell
  • Hip flexor with small squishy or hard ball
  • Hip flexor with foam roller

Stretch

  • 90/90 hips
  • Quad rocking — lateral
  • Standing side leg swings
  • Away-facing banded hip distraction
  • World’s greatest stretch with elbow pull on forward knee
  • Supine Z pose

Activate

  • 90/90 hip with back ankle foot lift
  • Mini ball adductor squeezes
  • Adductor squeezes with ball
  • Squats with ball squeeze between knees
  • Copenhagen plank variety
  • Quadruped hip CARs
  • Half kneeling banded distraction with contraction (hip extension)
  • Knee side plank ball squeezes hip flexion to hip extension