Game Changer Hip Mobility

[@Strengthside]

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

[@jangrier7828]

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_Account485]

Is there an equivalent external rotation exercises video too?

[@Add_Account485]

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?

[@woah6958]

Yep, your hips are out of alignment. Find a sports physiotherapist to help sort you out.

[@CN-dv9nj]

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.

[@belebele1982]

There are so many exercises that have to be done I’m never going to be able to leave the house!

[@ObadiahAlBey]

😂

[@BL3SSed-Bliss]

DO them outside! ☀

[@darcellsdiamonddashboard]

😂😂😂 !!!

[@pageandink]

Right! “Do THIS everyday”.

[@Just_a_Reflection]

There's always Amazon 🤷🏿‍♂️.

[@OleSmokey]

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

[@slantdwave]

YES!

[@sheilagavin6536]

❤ Thank you!! I'm very glad you shared your experience - I am greatly encouraged from having read your empowering comment ❤

[@BetterMe981]

That's incredible. I can't even get into these positions he's showing to do the exercises😮.

[@OleSmokey]

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_pnw]

Similar here. Exercise helps injured hip no surgery.

[@jamesthaoulin3955]

Starting that again at age 48 after full neurophaty disability is a real challenge but i'm on my way

[@Seraphim262]

Go for it!

[@mayhembst]

You got this.

[@ohiunku]

You can do it bro

[@editor7354]

CMONN MAN

[@aminboumerdassi2334]

Rooting for ya!!

[@helenjohnson7583]

Added incentive: fitness tools that crawl away

[@louis-anthonymcdaniel946]

@helenjohnson7583😂😂😂😂😂😂FACTS! Got a 2-year-old piece that LOVES to run.😂😂😂

[@VOlDTALES]

@@louis-anthonymcdaniel946piece is crazy

[@TodaysBibleTruth]

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.

[@usaroxxx]

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

[@stephaniebalducci6248]

Thank the gods! I laughed watching this because there is no way I could even bend my leg without extreme pain. 😅

[@_Just_Another_Guy]

The squat version would kill my already bad knees. I'm interested how the lying down version would work.

[@heather4089]

Older people can squad, is all in their mind, im 56 and I do it with no problems.

[@chelseabunker2391]

@@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.

[@EmorettaRobinson]

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.buttsesquire3867]

Yesss!!! Baby boy was the cuteness overload I needed. I'm starting these moves asap. ✌🏽💯

[@traceylennon1204]

That baby is so blessed to have you as his dad!! He's gonna learn so much..

[@Strengthside]

thanks! I'm already learning from him :)

[@traceylennon1204]

@@Strengthside Awwww! ☺️❤️❤️

[@DM-bv9uh]

He gonna have a lot more siblings the way his pops' hip movement be fluid like that.

[@sulkowski89]

​@@Strengthside Haha, I know it. A child is a teacher of the highest level. Stay strong Josh! ❤🙏

[@mnieves-rios7808]

​@@Strengthside our kiddos bring out the best in us, even as adults.

[@aramotselaw3794]

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.

[@dirtydan9785]

Chiropractics is a scam and it screws up people's bones every single time, you need a physical therapist instead

[@shroomy6320]

Be careful. You should not overdo it. Just be careful!

[@abundantlyarlyney]

Yoga incorporates 99.9% of all the moves you show and it just makes me love it more and more everyday 🙏🏾♥️

[@deannalove9073]

My hips feel amazing. Adding this to my morning exercises. ❤

[@jboy9995]

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.

[@Eyes0penNoFear]

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

[@hExZinc]

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.

[@DivaDivine88]

Mmmokayy.. 🫤😒??

[@YogaBlissDance]

Love that you do body weight movement no needing tons of equiptment or sweaty closed places.

[@xOGxSE7ENx]

I'm 47 and this is a great workout.. skateboarding for 40 years also helps!

[@ajstacks41510]

I used to as well.😂

[@FrozenSunshine-plk]

59 and rollerskating 😇

[@SO-gf7nj]

OMG I need to do this. Sitting at a desk all day has killed my hips

[@Sun-ic7rq]

Sitting will do that...

[@tjhollen]

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.

[@olyaanisimova1647]

"Standing work station" Is it possible to give a brief description what it's look like pls, sounds great👍

[@tjhollen]

@@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.

[@josephbeavers4714]

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.

[@codenamecatatonic8894]

Three level lower back fusion.. working my way back up from scratch.. ✊ Good video..

[@nylesgregory2120]

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.

[@Kurosuchi0Hinta]

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 🙏

[@ICUP920]

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.

[@grateful7420]

I just turned 59 two days ago, and I can do all of these. That Is your encouraging and feels pretty good!

[@mariavictoriasalita5273]

Quite challenging. I hope this will alleviate the pain I'm feeling on my hips all the way to my feet, including knees. They've been torturing me for a couple of years already.

[@arichansmontoya3477]

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!

[@susanapplegate9758]

Absolutely great! I’m adding this one right now - have been working a lot on this area the past year…this will be a real challenge for my 69 year old hips, but I’m up for it!

[@federal4uganda972]

May God protect you Prince. You have done an excellent job for our country

[@AlisiaSowden]

I love how you interact w/ the audience 😅😅 Keep doing great things Trevor!

[@michaelcorbett4236]

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.

[@tingliasmr]

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.

[@ennieade2949]

Omg, didn't know how immobile I was, until I tried this... it hurt! Will continue practicing...

[@isthatujeebus]

Have fun with those cramps. Yeah, I feel that.

[@kjsubz]

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.

[@Strengthside]

one of the most crampy positions

[@lightskinanticsjiggin8129]

​@@StrengthsideI've done some of these on accident and caught I cramp before 😂

[@Iloveyoursmile]

Kudos to you man after giving birth you bounced back so quick. Looking snatched.

[@JCJeffrey]

Legend has it, the hips don't lie...😑

[@brendansaunders8958]

Love these 60 seconds Vids & explanations. The Best Health & Fitness Vids on the Planet 🪐 Short & to the Point 🤝

[@orelsewatt]

This is the friendliest dude on the internet.

[@heather4089]

I’ll say him and the Panamanian trainer, can’t remember his name now.

[@barrybjerke9353]

.. 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!

[@tns9802]

I’ll start from 1 and work at it till I get to 3!! That’s great mobility!! 🤩🤩🤩

[@Strengthside]

good plan

[@Seditionzz]

I had knee surgery and I needed something like this for a guide to help me get my strength back . Thank you !!

[@Frenchiemonkeyful]

Suffering from endometriosis,my hip and pelvic area feels so bad!this helps big time,getting me to improve the stiffness. Thanks!

[@ronniepeace9206]

TY for understanding others who have a new source

[@devlpmnt]

A gift. You all are TOPS. Totally motivated to move again. Doing this.

[@gangajal9292]

I am 70 and a yoga practitioner since many years.....these rotations are child games for me 😊❤

[@Betweentheraindrops8]

Was just about to search for a quick hip mobility video to start and end my days, and suddenly here this is. Thanks!

[@marshareed1438]

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!

[@yardleyj9391]

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.

[@gerardvinh8766]

Thanks for the teachings.

[@catsdogsbirds11]

You two are so helpful. Thank you gentlemen.

[@jnlsnfamily8747]

Awwww...congratulations on the cute baby!! Best mobility partner ever!

[@BossFinale]

The stretch I feel from these is so great

[@nattywho]

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!!!

[@jamesmorgan1967]

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.

[@saulsug1066]

Unfortunately I was doing this stretch and I heard a pop in the inside of my knee, turns out I’ve sprained my medial collateral ligament. This stretch places a lot of tension on the inside ligaments of your knees, so be careful! I’m very weary of stretching this way again on that knee. 😢

[@rhamiemanuelmoura-yameen8416]

Implementation of this movement will make me feel hip !

[@amychapman2856]

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. 🔥

[@descre8181]

That is awesome, love it! Thanks for sharing. ✨️

[@desasterdani]

All of those felt very nice, thank you 🙏

[@annamc8228]

I absolutely will try this, thank you both

[@sgrant-nt4ku]

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.

[@beautymarc510]

You had me at buttery! 😂😂😂

[@Jamesadamiak]

This is what I needed. Thanks 🙏

[@lincolnward85]

Thanks for this video. I recently found out i have a lot of lower body imbalances and my hips are part of the issue

[@BradYoga108]

What dude says is right on.

[@JadenClarkJC]

You under-sold that cramp 😂

[@Strengthside]

seriously

[@chelseabunker2391]

😂😂

[@cexi3oh5]

Gotta try this. Leg/hip stretches always feels good!

[@TheOcean777]

Awesome isolating exercises

[@warwickpadmore4644]

“Have fun with those cramps!” No kidding! That was my first excruciatingly painful thought upon seeing the movement. 🤣🤣

[@mateusz8644]

People who workout are amazing

[@karissamarietv]

Love these. Thanks! 🎉

[@seabreeze7378]

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….

[@pookiecatblue]

This looks great...thanks!

[@ellenh278]

Most helpful. Thanks

[@Goodw1tch]

And the gorgeous little adorable guy is an added bonus ❤️🥰😃

[@1995Benzo]

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.

[@hawtenslaton4307]

Great, start on the ground! thank you!

[@FreeAnthropologyCourse]

Is that your baby 👶??? So cute. I Became a father 5 months ago and since, every baby looks like my baby 👶 ❤❤

[@tarkovtxusa6626]

You're an inspiration!

[@kerriarickards8508]

Thank you for sharing, really appreciate it!❤

[@DaniellePatoirMusic]

You are one of the best teachers on here.. 😎👍🙏💫

[@lisarie6785]

Thank you

[@romulo560]

Wow cool. Thanks StrengthDude!

[@peterlampropoulos3505]

Excellent stuff thanks again

[@ezr4914]

Ive been looking for something like this. Thank you brother. ❤

[@Ace_of_DiscaL]

Thanks! I needed this!!!

[@Living.Divinity.Tarot123]

Great with the baby!❤

[@MJLDswnge]

Great video Daryl.

[@teetee7741]

I'm going to attempt this😊

[@courtnaesmith6198]

Thank you!

[@nazirakber674]

Best. exercises for me.I have started climbing stares now.

[@onebaddj]

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!

[@Diathon1]

I got a foot cramp as a kid while swimming. Since then I would always stop anything whenever a cramp started. This year I decided I would sit in lotus position, and only within the last month have I been ACCEPTING the cramps as part of my improving my flexibility. Explosive results! I guess this is common sense, but it never occurred to me to keep going.

[@djbettylou]

Great!!! Your Baby is so cute!!! Looks like his Dad!!!

[@Strengthside]

🙏

[@monica012077]

I wonder if he realizes he's doing reggae dance moves in slow motion. Super low to the floor with some twerking included 😂🕺

[@LivingOnPurpose1]

😂

[@deenad3562]

I rewatched with that in mind. No lies told.😂

[@nathanj109]

😂🤣

[@D_Dougie]

FACTS 💯 😂😂😂

[@gustavodc3684]

Thanks ❤

[@sabrinajones4152]

Gotta try these!!!🙏🏽

[@kbcn7392]

That first movement, internal rotation movement looks like crushing the betlogs..😮

[@dianaravagli]

love your tips!

[@Thecelestial1]

I was taking a skiing lesson and realized my right hip is injured and cannot turn in correctly. Will have to try these out to fix it! Thanks!

[@bettybunbun9664]

Even fidgeting while sitting (moving legs rapidly in and out) is healthier than just sitting. Although squatting is far better again, of course.

[@MeandMyself-r3i]

I really need to start this today- I have been attempting squats but need more flexibility- thank you, subscribed

[@CraigHorton-yh5br]

I would also recommend Bulgarian hack squats, Romanian dead lifts, and the Hungarian ass press.

[@darcellsdiamonddashboard]

😂😂😂😭!!

[@szilvacska100]

What is the Hungarian ass press? I'm Hungarian but never heard of it.

[@lovelynight5967]

Thanks for the video