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 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

Quad rocking

Quad rocking

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