Developing stronger Internal Rotation has really changed my hips for the better. It took me awhile to understand this. At first I thought why would I want my legs to move inward? Isn’t that bad for my knees? But hip IR allows your joints to move more freely, can develop more space in the joint and helps the beloved squat get deeper. Ever feel tension or pinching in your hips? It’s worth trying some of the more basic hip internal rotation exercises (1,2,3) to see if your hip health improves. Start with exercise 1 and rotate your knees inward. Then just see if you can sit into the 90 90 position. If your IR sucks, this position will feel super uncomfortable. Get more comfortable sitting into the back hip. Feel the side of the torso shorten and the back hip release downward. Use a pillow to raise your hips if you need it! From here you can move on to exercise 2 lifting the hips up and down. And exercise 3 trying to lift the foot from the ground. Exercise 4 and 5 are for those who want to play with those more extreme versions of internal rotation. Don’t do these until you’ve developed a good amount of IR strength. This can be a game changer for lots of people if you’ve never explored it. Enjoy! #mobility #flexibility #hip #squat #deepsquat #calisthenics #strengthside #internalrotation #painfree #healthylifestyle
@jangrier78285 ай бұрын
Yes, simple hip exercises have changed my life. I am so much more mobile than I was before I started.Your video is great!
@Add_Account4855 ай бұрын
Is there an equivalent external rotation exercises video too?
@Add_Account4855 ай бұрын
What's it mean when my hips clicking with the hip lifts..? AND my lower back buttox area?.. ( i even felt a slightly poping in my neck!..) Also is something is off with my hips when I can do hip lifts easy on one leg but struggle on the other.. and feel like I'm differently aligned on the other side? Any videos to check this?
@woah69585 ай бұрын
Yep, your hips are out of alignment. Find a sports physiotherapist to help sort you out.
@CN-dv9nj5 ай бұрын
I don’t know why but I’ve started having sciatic nerve pain and it’s starting to scare me lol.. PT guy gave me exercises I e been following and the I thermal rotations believe it or not are the best for realigning the pelvis on me anyway I’m gonna add some of yours too thanks for showing them.
@belebele19825 ай бұрын
There are so many exercises that have to be done I’m never going to be able to leave the house!
@ObadiahAlBey5 ай бұрын
😂
@BL3SSed-Bliss5 ай бұрын
DO them outside! ☀
@darcellsdiamonddashboard5 ай бұрын
😂😂😂 !!!
@pageandink5 ай бұрын
Right! “Do THIS everyday”.
@Just_a_Reflection5 ай бұрын
There's always Amazon 🤷🏿♂️.
@OleSmokey5 ай бұрын
Checking in gents your movements have helped me tremendously the last 5 and half years shattered hip and pelvis at 52 currently you'd never know I was injured. People believe in yourself and keep moving blood flow and oxygen heals
@slantdwave4 ай бұрын
YES!
@sheilagavin65363 ай бұрын
❤ Thank you!! I'm very glad you shared your experience - I am greatly encouraged from having read your empowering comment ❤
@BetterMe9813 ай бұрын
That's incredible. I can't even get into these positions he's showing to do the exercises😮.
@OleSmokey3 ай бұрын
Stay consistent no matter how long it takes and it will come. It's how you have to be the rest of your life stay flexible and keep moving good luck never give
@sunshine_pnw3 ай бұрын
Similar here. Exercise helps injured hip no surgery.
@helenjohnson75835 ай бұрын
Added incentive: fitness tools that crawl away
@louis-anthonymcdaniel9464 ай бұрын
@helenjohnson7583😂😂😂😂😂😂FACTS! Got a 2-year-old piece that LOVES to run.😂😂😂
@VOlDTALES4 ай бұрын
@@louis-anthonymcdaniel946piece is crazy
@jamesthaoulin39555 ай бұрын
Starting that again at age 48 after full neurophaty disability is a real challenge but i'm on my way
@Seraphim2625 ай бұрын
Go for it!
@mayhembst5 ай бұрын
You got this.
@ohiunku5 ай бұрын
You can do it bro
@editor73545 ай бұрын
CMONN MAN
@aminboumerdassi23345 ай бұрын
Rooting for ya!!
@deannalove90735 ай бұрын
My hips feel amazing. Adding this to my morning exercises. ❤
@TodaysBibleTruth5 ай бұрын
For older people who can't squat, a modified version of this can be done lying down on the back. It is a soothing stretch.
@usaroxx80855 ай бұрын
You might try a squat with 2 books or 3 under each heel. Or 2 books stacked and heels on the books, while you hold a bedpost in front of you, or a heavy weight on the floor to anchor you. Then try the hip mobility stretches here. Also there are YT videos that teach how to progressively train ankles and calves, etc how to eventually sustain a squat
@stephaniebalducci62484 ай бұрын
Thank the gods! I laughed watching this because there is no way I could even bend my leg without extreme pain. 😅
@_Just_Another_Guy4 ай бұрын
The squat version would kill my already bad knees. I'm interested how the lying down version would work.
@heather40894 ай бұрын
Older people can squad, is all in their mind, im 56 and I do it with no problems.
@chelseabunker23913 ай бұрын
@@heather4089 nobody directed this at you, and nobody posted an exact age. What if this person is referring to a senior relative who maintained a stagnant lifestyle? My parents are in their 70s, and cannot do a squat currently. They would need modifications first to regain that kind of movement. If you look through the comments, there are several middle aged people claiming they cannot squat due to injury or surgery. 😅 Be proud you can do that, but go easy on others. People can start their fitness journeys at different times and stages of life.
@aramotselaw37943 ай бұрын
My r hip was broken in a car accident. I've been going to chiropractor and doing yoga, but still hurting, cramping, and feeling weak. I'm grateful I found you.
@dirtydan97853 ай бұрын
Chiropractics is a scam and it screws up people's bones every single time, you need a physical therapist instead
@EmorettaRobinson5 ай бұрын
I clicked for the hip mobility info. But also received a dose of adorableness from his little baby. Imagine having a dad that's doing his best to be as mobile and active as possible for plenty of years of play time in the future.
@loria.buttsesquire38675 ай бұрын
Yesss!!! Baby boy was the cuteness overload I needed. I'm starting these moves asap. ✌🏽💯
@traceylennon12045 ай бұрын
That baby is so blessed to have you as his dad!! He's gonna learn so much..
@Strengthside5 ай бұрын
thanks! I'm already learning from him :)
@traceylennon12045 ай бұрын
@@Strengthside Awwww! ☺️❤️❤️
@DM-bv9uh5 ай бұрын
He gonna have a lot more siblings the way his pops' hip movement be fluid like that.
@sulkowski895 ай бұрын
@@Strengthside Haha, I know it. A child is a teacher of the highest level. Stay strong Josh! ❤🙏
@mnieves-rios78085 ай бұрын
@@Strengthside our kiddos bring out the best in us, even as adults.
@jboy99952 ай бұрын
I loooovvee new stretches!! I just turned 44, and I'm in better shape than I have ever been and it's all because I started stretching about 20 mins a day...a year ago. I'm not talking my warm up, or cool down, during my workouts...a whole separate stretching session. I'm telling you, I feel so awesome.
@hExZinc5 ай бұрын
Having done Taekwondo my whole life from a young age where internal hip rotation is essentially what Taekwondo is about I never understood the issues other people experienced. Thanks Taekwondo.
@DivaDivine885 ай бұрын
Mmmokayy.. 🫤😒??
@SO-gf7nj5 ай бұрын
OMG I need to do this. Sitting at a desk all day has killed my hips
@Sun-ic7rq5 ай бұрын
Sitting will do that...
@tjhollen5 ай бұрын
I work a "desk" job as well. Highly recommend standing while you work. It takes some time to get used to standing all day but sooo worth it. I built myself a standing work station with cardboard boxes. My stenosis & neuropathy is a million % better.
@olyaanisimova16475 ай бұрын
"Standing work station" Is it possible to give a brief description what it's look like pls, sounds great👍
@tjhollen5 ай бұрын
@@olyaanisimova1647 stack boxes or other objects such that screen is at eye level when standing & keyboard/mouse are at elbow height. I actually have created two work stations like this - one for my personal computer & one for my work computer. Lmk if that helps or I can give more info. Love being able to help others and share what has helped me.
@josephbeavers47145 ай бұрын
Definitely get exercise in the morning before work and agree w. others get up from chair at least once an hour, but get out and walk 20 min at lunch.
@nylesgregory21205 ай бұрын
Oh - can't thank you enough for this. I've suffered back surgery pain for years and now committing to daily core strengthening. Just with one starter session, I feel better. Will follow you from now on for my own health journey. Again, thank you for uploading this.
@xOGxSE7ENx5 ай бұрын
I'm 47 and this is a great workout.. skateboarding for 40 years also helps!
@ajstacks415103 ай бұрын
I used to as well.😂
@FrozenSunshine-plk3 ай бұрын
59 and rollerskating 😇
@arichansmontoya34775 ай бұрын
I like finding nice and easily done home workouts such as this. As a 33 year old gerting back to the gym in the past year, these are much welcomed to my regiment!
@Kurosuchi0Hinta5 ай бұрын
I've been working on resting in deep squats and realized my right leg has more internal rotation than my left and it bugged me. The synchronicity here is amazing 🙏
@ICUP9204 ай бұрын
See Conor Harris page. This guy is just grasping at straws. Conor will help you fix your left femoral internal rotation for good. You have an anterior pelvic tilt on the left and your right side pelvis is higher than the left. Your welcome.
@isthatujeebus5 ай бұрын
Have fun with those cramps. Yeah, I feel that.
@kjsubz5 ай бұрын
From that tongue-in-cheek remark, I reckon the road to fitness is littered with cramps from time to time. If this has been your experience, gimme a thumbs up.
@Strengthside5 ай бұрын
one of the most crampy positions
@lightskinanticsjiggin81295 ай бұрын
@@StrengthsideI've done some of these on accident and caught I cramp before 😂
@grateful74203 ай бұрын
I just turned 59 two days ago, and I can do all of these. That Is your encouraging and feels pretty good!
@YogaBlissDance3 ай бұрын
Love that you do body weight movement no needing tons of equiptment or sweaty closed places.
@tingliasmr4 ай бұрын
I love seeing all the progressions. It gives you something to work towards but it's always good to go back to basics and also when you get injured and have to take it easy.
@tns98025 ай бұрын
I’ll start from 1 and work at it till I get to 3!! That’s great mobility!! 🤩🤩🤩
@Strengthside5 ай бұрын
good plan
@brendansaunders89584 ай бұрын
Love these 60 seconds Vids & explanations. The Best Health & Fitness Vids on the Planet 🪐 Short & to the Point 🤝
@beautymarc5105 ай бұрын
You had me at buttery! 😂😂😂
@AlisiaSowden5 ай бұрын
I love how you interact w/ the audience 😅😅 Keep doing great things Trevor!
@JadenClarkJC5 ай бұрын
You under-sold that cramp 😂
@Strengthside5 ай бұрын
seriously
@chelseabunker23913 ай бұрын
😂😂
@ennieade29494 ай бұрын
Omg, didn't know how immobile I was, until I tried this... it hurt! Will continue practicing...
@JCJeffrey5 ай бұрын
Legend has it, the hips don't lie...😑
@gerardvinh87663 ай бұрын
Thanks for the teachings.
@Eyes0penNoFear4 ай бұрын
I was just thinking, "I would cramp badly if I attempted that" and then he said it! 😂 Dude has definitely put in the blood sweat and tears to know exactly what he's talking about
@orelsewatt4 ай бұрын
This is the friendliest dude on the internet.
@heather40894 ай бұрын
I’ll say him and the Panamanian trainer, can’t remember his name now.
@Seditionzz5 ай бұрын
I had knee surgery and I needed something like this for a guide to help me get my strength back . Thank you !!
@devlpmnt5 ай бұрын
A gift. You all are TOPS. Totally motivated to move again. Doing this.
@codenamecatatonic88944 ай бұрын
Three level lower back fusion.. working my way back up from scratch.. ✊ Good video..
@Living.Divinity.Tarot1235 ай бұрын
Great with the baby!❤
@michaelcorbett42365 ай бұрын
If you do the hip lifts before just sitting in a squat it feels way easier as well as it straightens your back more. It really opens the pelvis.
@barrybjerke93533 ай бұрын
.. I was a 5'6 junior ice hockey goaltender, legs and internal hip rotation is everything!! All level Ice Hockey 'Goalie Camps' needs you two for some hip mobility demonstrations,, these are a must!
@catsdogsbirds115 ай бұрын
You two are so helpful. Thank you gentlemen.
@marshareed14385 ай бұрын
You tempted me so I had to do it. It was easy peasy! I have a crappy skeletal, but I’ve been fighting against it my whole life and it’s worth it!
@BossFinale5 ай бұрын
The stretch I feel from these is so great
@monica0120775 ай бұрын
I wonder if he realizes he's doing reggae dance moves in slow motion. Super low to the floor with some twerking included 😂🕺
@LivingOnPurpose15 ай бұрын
😂
@deenad35624 ай бұрын
I rewatched with that in mind. No lies told.😂
@nathanj1094 ай бұрын
😂🤣
@D_Dougie4 ай бұрын
FACTS 💯 😂😂😂
@descre81815 ай бұрын
That is awesome, love it! Thanks for sharing. ✨️
@Goodw1tch5 ай бұрын
And the gorgeous little adorable guy is an added bonus ❤️🥰😃
@karissamarietv3 ай бұрын
Love these. Thanks! 🎉
@pookiecatblue4 ай бұрын
This looks great...thanks!
@Frenchiemonkeyful9 күн бұрын
Suffering from endometriosis,my hip and pelvic area feels so bad!this helps big time,getting me to improve the stiffness. Thanks!
@gangajal92923 ай бұрын
I am 70 and a yoga practitioner since many years.....these rotations are child games for me 😊❤
@MJLDswnge5 ай бұрын
Great video Daryl.
@rhamiemanuelmoura-yameen84165 ай бұрын
Implementation of this movement will make me feel hip !
@kerriarickards85084 ай бұрын
Thank you for sharing, really appreciate it!❤
@Ace_of_DiscaL5 ай бұрын
Thanks! I needed this!!!
@dianaravagli4 ай бұрын
love your tips!
@courtnaesmith61985 ай бұрын
Thank you!
@tarkovtxusa66265 ай бұрын
You're an inspiration!
@ellenh2784 ай бұрын
Most helpful. Thanks
@warwickpadmore46445 ай бұрын
“Have fun with those cramps!” No kidding! That was my first excruciatingly painful thought upon seeing the movement. 🤣🤣
@BradYoga1085 ай бұрын
What dude says is right on.
@TheOcean7775 ай бұрын
Awesome isolating exercises
@peterlampropoulos35055 ай бұрын
Excellent stuff thanks again
@lovelynight59675 ай бұрын
Thanks for the video
@mateusz86445 ай бұрын
People who workout are amazing
@CraigHorton-yh5br5 ай бұрын
I would also recommend Bulgarian hack squats, Romanian dead lifts, and the Hungarian ass press.
@darcellsdiamonddashboard5 ай бұрын
😂😂😂😭!!
@szilvacska1005 ай бұрын
What is the Hungarian ass press? I'm Hungarian but never heard of it.
@desasterdani5 ай бұрын
All of those felt very nice, thank you 🙏
@annamc82283 ай бұрын
I absolutely will try this, thank you both
@yardleyj93914 ай бұрын
I am 57. I started to have debilitating pain in 2020, so excruciating that I had to crawl on all four. The pain would last for one hour. Until I went to my physician who diagnosed a pinched nerve. I was convinced that it was the arthritis that my dad is afflicted with. My doctor's recommendation : those same exercises. I haven't experienced any pain since 2022.
Awwww...congratulations on the cute baby!! Best mobility partner ever!
@sabrinajones41525 ай бұрын
Gotta try these!!!🙏🏽
@sgrant-nt4ku3 ай бұрын
Hips that can do that are part of one’s natural flexibility. Dance professionally for 20 years, hip replaced 5 years ago. Only while you’re young.
@hawtenslaton43075 ай бұрын
Great, start on the ground! thank you!
@SisterSoulful5 ай бұрын
Wow! Thanks!
@djbettylou5 ай бұрын
Great!!! Your Baby is so cute!!! Looks like his Dad!!!
@Strengthside5 ай бұрын
🙏
@NoRockinMansLand4 ай бұрын
This is so important
@matthewcallaway52234 ай бұрын
The cramps 😮💨 I need these
@gustavodc36845 ай бұрын
Thanks ❤
@_Hannah_..5 ай бұрын
amaaaaZinGGg ‼️‼️‼️‼️‼️
@teetee77413 ай бұрын
I'm going to attempt this😊
@nattywho4 ай бұрын
I’m trying all of these when I get home! I have been dealing with a hip flexor injury for a while now! It’s SLOWLY getting better, but it’s the front and back and I have sciatica on top of that! Try to work on strengthening the hip flexors and keeping mobility too…I sit a lot for work and lift regularly and don’t get enough mobility work in! However, they are kind of flexible! I think these could be very beneficial!!!
@amychapman28565 ай бұрын
Them ASICS fire btw and like you said “try to focus on doing the movement from the hip” and you will improve position with these movements. 🔥
@alzmanfield36595 ай бұрын
Great video, just what i needed ..
@LLS7105 ай бұрын
Very cool; I'm always looking for new challenges as I age; Nice eye candy as well ;-)
@seabreeze73785 ай бұрын
I needed this thanks! Have a a problem hip most of my life and just walked yesterday and wow it’s letting me know that fact….
@meljmcn5 ай бұрын
Sounds like what I need!
@ezr49144 ай бұрын
Ive been looking for something like this. Thank you brother. ❤
@shadowpapito4 ай бұрын
Thanks
@nazirakber674Ай бұрын
Best. exercises for me.I have started climbing stares now.
@kurekamiddleton5 ай бұрын
I need these exercises ❤
@jamesmorgan19675 ай бұрын
I was shown 90-90s (#5 in your video) a few years ago and doing them has alleviated my hip stiffness and pain. My version is slightly different from yours: I keep both legs at 90° throughout the entire exercise. Recently have been doing the leg lift as well. Very challenging! Most days I spend some time sitting in a deep squat, which helps to open up the back body.
@DaniellePatoirMusic5 ай бұрын
You are one of the best teachers on here.. 😎👍🙏💫
@MeandMyself-r3i5 ай бұрын
I really need to start this today- I have been attempting squats but need more flexibility- thank you, subscribed
@FreeAnthropologyCourse4 ай бұрын
Is that your baby 👶??? So cute. I Became a father 5 months ago and since, every baby looks like my baby 👶 ❤❤
@onebaddj5 ай бұрын
This kind of training made me cry for almost a monthto get my hips to glide again. This is the nos pain no gain people!
@manyBlessings2all5 ай бұрын
Used to love doing these movements! ~ thank you for the info & encouragement (much needed as very out of condition these days 😔)
@Seasoncromwell4 ай бұрын
With the lil cutie - so precious
@lincolnward855 ай бұрын
Thanks for this video. I recently found out i have a lot of lower body imbalances and my hips are part of the issue
@Taro28875 ай бұрын
This is one of your best videos
@MaximilianHeinlein-ke4wv5 ай бұрын
Thank you...
@simongonzales54585 ай бұрын
I will try these exercise.
@1995Benzo5 ай бұрын
I got so excited, I immediately got off the couch, sat down on the floor and realized my knees won't allow such swift movements. Taking it slooooow.