What are Hip Internal and External Rotation?

Hip internal and external rotation can be quite confusing. Which way does that foot and knee move again? So I thought it would be helpful to go over a quick review of rotation. Watch this video and then check out my post on Instagram ( / cry3js5myjo ) or Facebook ( / 1840631039456316 ) with pictures going over internal and external range of motion and exercises to strengthen both.
Did you know I teach online:
Online Continuing Education for Fitness and Health Professionals
PCES - Pregnancy & Postpartum Corrective Exercise Specialist
www.coreexercisesolutions.com/postpartum-corrective-exercise-specialist/
Comprehensive online program to help women correct pelvic floor issues, diastasis recti, and more
www.coreexercisesolutions.com
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[@91dgross]

thanks for explaining this. i was getting frustrated as some dude was trying to explain pelvic tilt solutions, kept using the term external and hip rotation but never made it clear what this meant, making a lot of what he was saying sound contradictory and confusing. thanks for having the good sense to think about people like me who don't speak chiropractic.

[@jesslynncoachinghealing]

In my yoga teacher training I got so confused over this and while doing pelvic physio. This is so helpful!!!

[@bradbaker5707]

This is the first time I fully understand this concept. Thank you!

[@samhowl1152]

I doubt you will see this, but I have been struggling with a concept in golf called bracing. As the golf club comes down, the leg in front has to be braced. For years I have struggled with understanding how to do this. I thought the leg from the hip to the foot was either rotating internally or externally. Realizing from your video that essentially when the hip and thigh rotate externally, the lower part of the leg, calf, ankle, and foot rotate internally, has unlocked the brace for me. This creates stability throughout the leg and facilitates a smooth unwinding. Many thanks

[@joshuachristieyoga]

Thanks for posting this one. I was confused with the anatomical rotation of the hips for Tiryang Mukha Ekapada Paschimattanasana with the torso folding over the front straight leg.

[@altiboxtv9570]

I want to say that you are very easy to understand and I enjoy your channel a lot :)

[@CoreExerciseSolutions]

Thank you!

[@chrisgonecamping]

Thank you

[@YoungElevated]

Thanks Sarah, I definitely have external rotation after looking at your video. Thanks!

[@CoreExerciseSolutions]

You're so welcome!

[@zephyrkhambatta]

Thank you so much for explaining that :) I appreciate it. Love from Singapore, Zephyr

[@florentinosanchez3969]

Great video

[@beginnerskitchen7618]

Ok.but I have externel femur rotated and valgus knees and flat feet, have can i help myself?

[@CoreExerciseSolutions]

I would find someone who has taken my Pelvis Pro course - follow this link to find someone near you - www.coreexercisesolutions.com/pelvis-pro-directory/

[@chrisgonecamping]

Question please. If my foot and knee are abducted and it's not valgus/ I've done PNF piriformis muscle stretching but both knee and foot return to abducted. Help please?

[@CoreExerciseSolutions]

Hard to know without seeing you move! I would find someone in your area that has taken my Pelvis Pro Course - follow this link to find someone near you! www.coreexercisesolutions.com/pelvis-pro-directory/

[@chrisgonecamping]

@@CoreExerciseSolutions thank you

[@cliffburton5696]

Which way does the femoral head need to glide in order to perform hip internal rotation?

[@CoreExerciseSolutions]

It needs to slide back.

[@braadwellcastro3287]

Very useful! 😊

[@nightmare3564]

I have duck feet and overpronation is that internal or external rotation

[@CoreExerciseSolutions]

Hard to say without seeing you - though the duck feet might be an indicator of external rotation at the femur - hard to say.

[@qwertyfalco6139]

Ma'am 1. can strengthening the hip external rotator muscles affects the internal rotating muscles, like my left leg lacks internal rotation so can I continue clamshell on that leg along with reverse clamshell ( to restore hip internal rotation) ? 2. And ma'am my left leg moves a bit inward while gait and I came to know that it is because of lacking internal rotation as body compensates by knee valgus so is reverse clamshell enough for it? If not then recommend me please other exercises.

[@CoreExerciseSolutions]

1) you can do reverse clamshells but I'd maybe be more inclined to also include a pull back move and in this position like is demonstrated here around minute 3 kzbin.info/www/bejne/m4iTqWuXZ7uLjM0 so isolate adductors and glute med as well as some eccentric glute lengthening as kzbin.info/www/bejne/jqrXkp-vg5h6eac to that will help take the pelvis into inlet IR and take the ER muscles through a greater range. That's why also doing the eccentric rotation move here but in a concentric way (shortening) could be a better choice than clamshells because it'll work the ER in a fuller range rather than just end range. 2) it's hard to know completely without assessing you. Often times we'll get knee valgus because the pelvis lacks inlet IR (is stuck in pelvis ER) so you're driving it from somewhere else. So In that case I might do (link the above exercises including reason of wanting the pullback). On the flip side you could have a the valgus occurring because of a compensatory twist at the tibia to compensate for the femur and pelvis being stuck in IR (which if you're already in IR then you are already at end range of IR so might be limited in IR) so in that case I'd look into these: kzbin.info/www/bejne/rmi8mJuZndmZa9U, kzbin.info/www/bejne/rHbblIyPiZdlqas kzbin.info/www/bejne/oovSd2yFr7Olgbc and here's a progression kzbin.info/www/bejne/oIm0dHeoh9d-m5Y (another progression to follow tomorrow) that you'd do with your unaffected leg down (or if you do need more inlet IR you could use this to have affected leg down).

[@kevinpeterson9218]

Thank you so much for posting this video. I am currently studying Corrective Exercise Specialization... and a lot of the functional anatomy of muscles groups are not taught using connecting concepts. Rather, all the actions and functions of the muscles are just presented in the readings as plain facts... I was wondering if muscles responsible for internal hip rotation (or vice versa) could be identified based on location in the body... Because if not... I guess I'd just have to memorize them by piecemeal for the exam. Any feedback would greatly help. Thank you so much.

[@CoreExerciseSolutions]

Unfortunately for the IR group it’s piecemeal.

[@vi4dofficial]

hi madam, is weak hip internal rotators cause knock knee.?? i have knock knee my internal rotators are weak and gluets muscle also weak.

[@CoreExerciseSolutions]

often I see glute max causing knock knees.

[@ghadamedhat5838]

Please give us exercises to correct the external rotation

[@CoreExerciseSolutions]

Find a Pelvis Pro graduate would be a great place to start! www.coreexercisesolutions.com/pelvis-pro-directory/

[@Armando_Lara]

Is it necessary to have knee flexion to be considered "hip external rotation"? Great images! Thank you very much!

[@CoreExerciseSolutions]

No, it’s not.

[@viktoriakireeva5860]

I have sharp hot pain on the outside of my left hip bone, when I lift my left straight leg off the ground in front of me and externally rotate it. If the knee is bent, the pain is dull and not so strong. But with the leg straight, it’s sharp, and quite bad. I also feel the heat in this part (outside of the hip joint). Came on yesterday morning, after an intense gym workout the day before yesterday. I wonder if it’s serious and should not go gym today? Have I torn a tendon or a muscle or smth else? 😳

[@CoreExerciseSolutions]

Oh no! - I would check in with an in person PT - so hard to know without seeing you.

[@viktoriakireeva5860]

@@CoreExerciseSolutions I kept on training and it didn’t worsen, I guess it ok, thanks for replying :))

[@ifeoma_amaechi]

Where is the next video?

[@saspirella09]

I've jus watched this one prepped n ready to get involved. What the heck..😂🤣 On the hunt for a link🤭

[@CoreExerciseSolutions]

The exercises are linked in the Instagram post above!

[@maryellenbrines5930]

Hi Sarah! I'm doing the happy hips program and this is my issue! I was hoping to see you test for it and the exercises for it!! Will you be putting them up on youtube?

[@CoreExerciseSolutions]

They are just pictures, which is why I added the links to Facebook and Instagram in the post for this video. Hopefully you can check them out in one fo those places!!

[@strongsyedaa7378]

I have feet inward Is it internal hip rotation?

[@CoreExerciseSolutions]

So hard to say without seeing you move

[@jakobschwarz97]

where is the playlist?

[@CoreExerciseSolutions]

Here is the link to the Instagram post. ❤ instagram.com/p/CRY3jS5MYjo/

[@natachaunelus]

Did this video cut off?

[@CoreExerciseSolutions]

It does a little bit! The tests and exercises are just pictures - the link to find the pictures on my facebook and instagram are in the post with this video. 😊

[@natachaunelus]

@@CoreExerciseSolutions ahh ok thanks!