Fix Your Hip Internal Rotation (FAST)

[@Mr39knuck]

Well, I’m nine days into the first exercise and my hips are already feel like new. I’m 63 years old and do a lot of dancing. I’m excited to get all the way through this in about a month.😂 Thank you so much!

[@ZacCupplesPT]

That's amazing!!!!!!! Happy dancing :)

[@nodeout5465]

Can we get a one-month update Sir?

[@ScribblyDoodle]

I cant be the only person to think he sounds like Nicolas Cage

[@ZacCupplesPT]

I get that SO MUCH LOL

[@eelsflab3094]

Exactly what I thought

[@ArmagettinYa]

I noticed that immediately. Haha

[@Rob749s]

I thought Owen Wilson

[@panchui4]

But who does he look like???

[@husseintammam4691]

That last exercise is EXACTLY what I needed. I was already doing the basic quadruped breathing stuff, but the split squat finally game me that last 10 degrees of internal rotation I was looking for. My pistol squats are feeling SO much better already !

[@dantheman6159]

Are you doing them on both legs or are you keeping the lacking leg at the front?

[@bbb7331]

Zac Cupples is the only PT that I have encountered who looks at the big picture, works with logic, and combines breathing strategies with strength training, or in a few words, is a friggin living LEGEND! If I will learn PT someday, then it is because of you! Bader

[@ZacCupplesPT]

Bader, you a BOSS

[@Therealw1]

I've been working on this on and off since I was in high school. I even had a physical therapist trainee tell me it was natural and not to worry about my duck feet. It's not perfect, but I've made a lot of progress at walking straighter and unlocking internal hip mobility.

[@ZacCupplesPT]

Awesome!!! I hope this helps you on the journey

[@Asmedo-h1b]

01a❤❤aqß

[@magnusromstadstavne583]

The practical relevance of your advice has improved massively! Would be great to see this video for hip external rotation as well. Keep up the great work, truly appreciate it!

[@ZacCupplesPT]

On my list 💪

[@badcommand]

This is an incredible help. What’s more, this is unique to other videos I have watched on this topic. Mobility is vital, thanks for sharing.

[@ZacCupplesPT]

Glad you enjoyed it!

[@lazaruswoods6928]

This is great stuff! From warched your videos, I've diagnosed one of .y biggest mobility issues.

[@baderqassim3248]

You are the best PT ever. My life is changing because of you ❤

[@ZacCupplesPT]

It’s your hard work my brother! I’m just the guide 💪

[@gutoczar6144]

Works?

[@latrissaakabutterfly4476]

This is what I have been looking for

[@terrancekayton007]

First exercise is life changing ! Thanks man!!

[@Yvom]

Thanks Zac!! This really works for me. Big muaaack!! 🤟

[@ZacCupplesPT]

Hahaha much love and happy rotating!

[@jasonsimpson4805]

Just excellent Zac! Going to try this with a couple of clients this week...,

[@ZacCupplesPT]

Awesome! Keep me posted!

[@millerdot]

Keep us posted

[@dantheman6159]

Zac you are amazing. I have been doing PRI and everything under the Sun for my tight Right Psoas and SI Joint pain but your video is helping me out immensely. Need to committ to doing it twice daily as you have recommended. Lots of love brother All the way from 🇦🇺🦘

[@Jemgrover]

A few rounds of that isometric split squat did more for me than months of trying to force going ATG 🙌

[@ZacCupplesPT]

Yeah that one is a money move. It's just tough as heck!

[@gutoczar6144]

Works?

[@iksnilert]

Watched the first exercise, see you in 4 weeks for the next.

[@Nadiajoybari]

Thank you for another great video 🙏🏼

[@ZacCupplesPT]

My pleasure!

[@Zero_Zero_Zero_Zero]

This is an awesome video. Thank you for it.

[@ZacCupplesPT]

You bet!

[@13iav]

1st time I am doing these and it already starts to feel good activating those less used mussels feels good

[@maryamerfan7250]

Thanks Zac I’ve learned a lot from your channel I paid a lot to physical therapists but they could never explain what was the main issue 😢

[@kristipaskett6539]

Am i pushing down on both inhale & exhale, or just exhale?

[@ender9094]

I seem to be particularly dumb on this first exercise. How am I to put force straight down through my knees in this position? Am i meant to be statically trying to pull my knees toward my chest, push my knees back, or squeeze them together. I'm just not understanding the muscle activation meant to drive force straight down from my hip to my knee.

[@tomasratajsky2744]

The last one is really excellent. Just what I have been looking for to stretch my hip flexors. For me it is better than the couch stretch, because I cannot fully bend my right knee. Thank you.

[@ZacCupplesPT]

Glad you like it. If you are feeling mostly back leg though, try that shift forward I talk about in the video

[@strongsyedaa7378]

​@@ZacCupplesPT Side lying to be done for Both Legs?

[@millerdot]

I've been struggling with IR for several years now. I've tried various methods, including the 90/90 technique, but unfortunately, none have been successful so far. Thank you for the video, I'll definitely give it a try and see if it leads to any improvement. However, I'm a bit confused about step one; I don't seem to feel anything while performing it.

[@Harry-cg5gs]

Love that ZC at the end. Thanks for another great video!

[@ZacCupplesPT]

Glad you liked it!

[@Krome08]

Is there a medical specialist of some sort that assesses your overall mobility, and recommends a plan for joint health? Would the closest thing be a physical therapist?

[@dhanya14]

Thank you for the awesome video! Quick question- can poor hip internal rotation on the left side cause a hip hike on the same side and rotate the pelvis to the right (lateral pelvic tilt)?

[@ZacCupplesPT]

It's actually an ER loss. I did a video on this recently that will explain it all - kzbin.info/www/bejne/iYfJcqapfM57Y8k&t

[@dhanya14]

Thank you so much for replying! I will check out the video recommended and try the exercises!@@ZacCupplesPT

[@lucasp1714]

Would love to get a deep dive into the first position. What exactly does it promote? AP expansion, transversus activation? Would love to hear about the background (I know it's about mutation but how does it occur?)

[@millerdot]

I have the same question.

[@riccarrasquilla379]

thanks for the video

[@rareed]

@ZacCupplesPT Can you explain a bit more about how the frog breathing exercise drives hip IR...it would seem to be an externally rotated position. Is this simply, as you speak about on the squat movement, because IR is lacking so we need to start from a place of external rotation? Thanks :)

[@robparatore1940]

@zac cupples - thank you for the video. Can you explain what those exercises are trying to do exactly? The first couple don’t feel as if they are doing anything? Is that because we are trying to make the joint relaxed and comfortable in those positions? I am a soccer player suffering from it. Right footed with cam and pincer lesions on both sides but only symptomatic on right side. Could be from right glute week and inactive from being right footed. Many thanks in advance.

[@vikramsamanta3780]

Hey Zack is it necessary to keep doing the first exercise for 2 weeks? It's gonna take forever and athletes generally don't have that much time

[@vikramsamanta3780]

I mean ideally athletes will look to combine some strength move like the squat you showed, so can we do the first two moves for 2 weeks

[@jmack619]

Great exercises! I am left handed 60 plus , with a painful right shoulder that wakes me through the night . Do you have a few drills to do and not do ? Thank you , new subscriber with bell lit up !

[@ZacCupplesPT]

Glad to have you here! This move has some good options, but may be worth getting checked out - kzbin.info/www/bejne/qF7Ok4Bsnq-Ji9ksi=t0dWNhCO0yZwz52f

[@Aysunİlgun]

Thank you Mr. Cupples. Should we do the moves for both sides or just for the side in pain?

[@EdwardsNH]

Always work symmetrically

[@Aysunİlgun]

Thank you for answering

[@JustT725]

I had no idea Owen Wilson lost his hair. He still looks good though!

[@68dangydave]

If you close your eyes while watching this video you'll realize this guys is ACTUALLY Nicholas Cage

[@ZacCupplesPT]

Brb gotta find the declaration of independence

[@azlaroc12]

This is priceless.

[@jays604]

Can you explain why often people with limited hip mobility have rounded shoulders. Thx

[@yuuzhang]

Great stuff!🎉 Question on the Last move: on which Points of contact on the foot should i Focus ? And is there a difference between left and Right (refering to your untwist the leg Post)? Thanks❤

[@ZacCupplesPT]

Front leg - inner heel and big toe base. Don’t sweat back leg

[@Tw1que]

The first exercise; I don't get the downward pressure, do you mean like grabbing the ground with the elbows and knees?

[@ZacCupplesPT]

Push yourself up through those points. As if you were doing a push-up as an example

[@justthinking47]

@@ZacCupplesPTwill i not round my back if i push?

[@HSLuvYoMama]

Hi Zac. I am watching all your contents on YT and instagram. I am an olympic weighlifter that got a realy bad Hips IR and a low back psoas pain for months. Everytime i try to split jerk, my back leg is fully extending, hyperlordosing my back with the bar to much into the front leading 80% of the time in a missed atempt. Do you think all this is due to my poor Hips IR ?? Thanks Z. PS: I just learned to brace properly during the transition between the clean and jerk thanks to you and your videos. Hope it becomes easier to jerk now.

[@hamidman6974]

So basically, with each of this move, we gain some degrees of hip IR? Can the starting point be different for each one of us depending on how much hip IR they already have? What happens if I start with the last exercise?

[@sunset6958]

Are sitting pendelum swings good for internal rotation?

[@filipazor606]

Quality content.

[@rashidyusupov1615]

Thanks bro

[@ZacCupplesPT]

You bet!

[@carboncrank2250]

Could a leg that needs improvement on internal rotation cause a constant tight lower gracilis by the vmo and tightness on the back lower ribs causing the torso to not be aligned?

[@davidpatrik4142]

I have more hip IR on my right side relative to the left, been working on neutrality but it still feels inhibited on the left. the left hip is hiked up, with sore left QL. i believe i'm too biased towards IR on my right, which coupled with poor dorsiflextion/pronation causes a twist at my tibia from running. apart from this one are there any of your videos you think which deal best with these dysfunctions? it seems like a left AIC pattern with additional problems on top. Thanks a lot for your work on this channel .

[@hamidman6974]

Can you explain me that part of poor dorsiflextion/pronation of the right side? On my right knee, I have patella clicking, and I have less dorsiflexion compared to left side, do you think they might be related? Right hip feels good, while left hip, greatly lacks both internal and external rotation.

[@JimmyVu415]

Sounds like left aic right bc pattern my friend

[@bluejay3945]

On the last movement, which hip is getting the IR.

[@davelane4055]

Zac Attack All gas no breaks " give it a shot"

[@ZacCupplesPT]

Ha!! I’m trying brother

[@ΈναςαπλόςΈλληνας]

Zac, do you have similar video for external rotation? 👏🤌🤌

[@ZacCupplesPT]

Can do!

[@ΈναςαπλόςΈλληνας]

@@ZacCupplesPT if someone can, is you, Cheers! Your work is at least loveable and way way more than helpful.

[@maryamerfan7250]

Can hip limitten internal rotation lead to one side flat feet?

[@Soccero07]

Any queues to help push down the legs? The frog breathing left me in pain afterwards so i guess i arched. 😥 Any modifications to work up from?

[@ZacCupplesPT]

Think about pushing yourself up from the knees. You may consider a less elevated surface if you can’t

[@justthinking47]

should i feel my quads on the second excercise?

[@justthinking47]

i dont feel my hips in any of these excercises am i supposed to?

[@flochfitness]

awesome!

[@ZacCupplesPT]

Thanks!

[@thoombro7]

Hey zac i have some ir on right hip but on left i cannot even bring it into testing position it has so much ER it is also higher when i stand up. Should i elevate that side using pillows or pads while doing these exercises . Because when i try to do normaly i get left rhomboid pain

[@ZacCupplesPT]

That would make sense to shorten the range!

[@kubastank]

Hi, why does each exercise require so much time before moving on to the next? Looks like a 5 month program if all exercises done for 4 weeks each. Not complaint just interested. Thanks!

[@ZacCupplesPT]

Great question! Because I want to ensure that the majority of people get sustained results, and they become inherently more difficult with each move. Often people blow past “easy” ones and don’t get all their benefit, then lack the technical skill to master more advanced moves. I control for that as best I can. That said, it doesn’t mean you won’t get mobility improvements with the easier moves. A lot of times people get solid gains with that

[@kubastank]

Why is your approach so different compared to other physiotherapists online? You are a physiotherapist, correct? No physio I have met or video online I have seen has taken a similar approach to you. They all just give standard strengthening exercises with resistance band to improve internal rotation. But you have unique exercises. So far helping me much better than anything else I've tried. Thank you! ​@ZacCupplesPT

[@mehdidata7809]

Hey zac, great videos as usual ! i have a question, my left hip got 0 IR, and when i'm walking, that hip get higher and my knee inward. i thaught at first it had trendelenburg sign but i think it's the overall lack of hip internal rotation as the weakness of the glute medius is just a consequence of that. am i wrong ? and do you think going through the drills in this video gonna help me in that case ? thanks !

[@ZacCupplesPT]

So if the hip hikes, it’s to make up for and IR loss. Allows you to get that motion in a sense. Try putting something under that foot/elevating it so you can unweight it

[@hamidman6974]

Did you try banded joint Mobilization same as squat university shows in his shorts? Or some capsule stretches? Those helped go from few degrees to "instantly" gain some degrees.

[@nickolailevin]

I can't hover on the final exercise (can't get the back knee up). Any tips?

[@ZacCupplesPT]

Did you master the other 4 first?

[@bjornverburgh7516]

Do you do those last 2 exercises only on the sides as shown in the video?

[@ZacCupplesPT]

Depends on the person. Most people would do well doing both sides

[@sagargour3534]

In the last exercise do we have to hold and breathe in an ld out or do we move up and down.

[@ZacCupplesPT]

Hold, breathe, contemplate life lol

[@sagargour3534]

A gym coach and bearded sidekick the og athlean x looks good

[@ZacCupplesPT]

Hahaha nice

[@ajo57zip]

Do you do the first one for a month then move on...or do all of them at the same time in that order?

[@ZacCupplesPT]

First one for 2-4 weeks, then next one

[@pzdun2012]

how do I apply downward pressure in exercise 1?

[@ZacCupplesPT]

Think about pushing yourself up from the points

[@pauljohnson8667]

yet what about the high percentage of adults that have fused SI joints?

[@OneGazelle]

I want it to go faster, but I'll give it a try. Nothing else has worked.

[@jaykayy4268]

4:08 I dont feel the glutes working at all only my quad contracting a lot

[@Hai2021]

Nice glute and core exercises, but the feeling in the hip is extremely slightly

[@jonkim6036]

Can someone please tell me why my Hip Socket pops when I try to internally rotate my hip? :(

[@masterjii8226]

I have too , you got answers?

[@gregllo424]

If the pop is not hurting and occurring on the side, then its prolly your IT band snapping and nothing to worry about. But if it hurts and something deeper, then id suggest getting it looked at

[@jonkim6036]

@@gregllo424 my front hip muscle cramps really bad... is this something to worry about?

[@gregllo424]

@@jonkim6036 Depends. But in general cramps arent a bad thing. Usually means your muscles aren't used to being in that position so it cramps up to be safe. Happens a lot when working on internal rotation.

[@kendramilani2215]

I got hit by a car literally in my right hip, I don’t know what they felt like before but my right hip feels like it’s turned inward, which is I’m assuming IR, compared to my left hip it feels like it’s more forward and straight and like it’s THERE, the right hip seems like it has less surface level of being forward and seems smaller, not sure if that’s normal and hips aren’t completely symmetricalz

[@asmaad4601]

when we are done with the first 4 weeks of the frirst exercise and move to the other , should we stop the first one? or combine them together?

[@ZacCupplesPT]

Move on!

[@jan-olofharnvall8760]

3:20 “Breaking force”, seems a bit harsh 😂

[@ZacCupplesPT]

Not if the force is strong with you lol

[@petermaharajh2088]

From a PRI perspective wouldn’t you want to work on primarily improving left femur ir and right femur er?

[@rorymcinerney5095]

I was all excited until I watched the video and seen the exercises

[@jackschitt6235]

For me too complicated =too much too fast without in person supervision/support/feedback etc. Will continue looking for someone with easier to learn and do at home etc.

[@EjectButton001]

But I can't breath quietly through my nose :S

[@Rajinikramesh]

I followed the first steps just for 4days and I am so surprised to see improvements in my internal rotation. I just want to share my story because if anyone had lost their hope as me consulting so many doctors and still no cure or progress. 5 years back during my pregnancy I got hip pain Sciatica pain through leg and many doctor told me not to lift heavy weights(including my baby) and asked me to take plenty of rest and it continued and after three years my right leg muscles got weak and I could barely walk. After a physician suggested me to go to physiotherapist and the exercises helped me a lot to gain muscle strength but still hip Internal and external rotation were very limited. I started doing research and tried everything external rotation is almost good but internal rotation was almost zero. I watched this video and wanted to give a try and fortunately I can see improvement in my hip internal rotational as well. I think I will be ready to run in a few weeks or months. Got hope again. Dedication is key I know long term pain causes depression and we lost hope and we stop doing exercise but don’t criticise yourself too much and don’t forget to restart it again and again. That’s what I did. ❤ Thanks you so much for your help sir ❤ Edit: I am also doing yoga with it which focuses on lower body strength and mobility.

[@_hunter_x_hunter_5809]

A question....is this the video where I can fix my flat feet.

[@EmilAcevero]

Official

[@joe41004]

Does nothing for internal rotation

[@CrazyRusHpubg]

Waisting of time trust my😂

[@adrewfis925]

13 No one has ascended to heaven but He who came down from heaven, that is, the Son of Man who is in heaven. 14 And as Moses lifted up the serpent in the wilderness, even so must the Son of Man be lifted up, 15 that whoever believes in Him should not perish but have eternal life. 16 For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life. 17 For God did not send His Son into the world to condemn the world, but that the world through Him might be saved.18 “He who believes in Him is not condemned; but he who does not believe is condemned already, because he has not believed in the name of the only begotten Son of God (YHVH, El Shaddai, Adonai, God of Jacob, Isaac, and Abraham). John 3:13-18

[@terryjones6069]

At 79 , it will never happen

[@djoestar3884]

Does this fix my duck feet ?

[@diogopires3226]

S

[@derekcraig3617]

The video title should be geared for old people and non athletes. these are the most basic of exercises for absolute beginners

[@ZacCupplesPT]

I would skip to the bottoms up split squat hold if the others are too easy. I work with a lot of strong people and if you do that right it humbles everyone

[@cyclistmom99]

I am a very fit, althletic person (cycling and weightlifting), and I have struggled with IR my entire life. Taking a step back from my training and working on these very basic things is changing everything for the better. Building a strong house on a weak foundation can really take a toll.

[@matkokmezic6887]

Most of the elite athletes are crooked in their own way and would highly benefit from this. It's all in the basics and fundamentals.

[@ssagray42]

Guy sounds like Bill Nye...

[@raiskazmi4423]

More like Nic Cage?

[@richardcharleston2547]

Why do you sound like Nicholas Cage

[@ZacCupplesPT]

Well, no one has ever seen me and Nic Cage in the same room at the same time

[@richardcharleston2547]

@@ZacCupplesPT haha! Love it

[@sunset6958]

Lol

[@greganikin7003]

U said fast… 4 weeks it’s not fast

[@bingbong6127]

You must be one of those guys that falls for those, get bigger biceps in 7 days BS marketing schemes. The body takes time to make tissue and neural changes. It can take many months to fix years of bad postural mechanics.

[@AnonymousPerson0182]

Ridiculously, over produced video. The instructor is behaving like an actor in a bad movie. Lol. No need for all of the explanation. This really only needs to be 2 minutes. 👎🏻