Corrective Exercise Strategy

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

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 Bridge

Figure 4 Glute Bridge

Sartorius Smash with foam roller

Sartorius Smash with foam roller

Stretch

Restore range of motion and lengthen restricted tissues.

90/90 hips

90/90 hips

Standing lateral leg swings

Standing lateral leg swings

Activate

Strengthen and reinforce neuromuscular control.

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