Supine Hip Rotation
Hip internal and external rotation, hip joint health
Why it works
Supine hip rotations restore internal and external rotation range in a supported, gravity-assisted position. Both directions matter equally for hip joint health.
How to do it
- Lie on your back with knees bent and feet flat on the floor, wider than hips
- Let both knees fall inward toward each other
- Let both knees fall outward and alternate between in and out. Keep your back flat and let gravity do the work
- Both directions get equal time
Related exercises
Pair with breathwork
Wind down after your session with a Shift breathwork protocol.
Common questions
How long should I do Supine Hip Rotation?
The minimum effective dose for Supine Hip Rotation is 1 min. That is the shortest time that still creates a real, measurable change. Hit the dose and the benefit starts; everything after it is a bonus, not a requirement.
What does Supine Hip Rotation target?
It targets hip internal and external rotation, hip joint health. Done daily at its 1 min dose, it keeps that range and strength available rather than letting it fade between sessions.
Is Supine Hip Rotation worth doing if I only have a minute?
Yes. 1 min is the whole point. BaselineBody is built on the minimum effective dose, the smallest amount of mobility work that still moves the needle, so short sessions done daily compound into real change.
BaselineBody builds this into your session automatically.
The system decides what you need, sequences the exercises, and runs the timers. All you do is press start.
Free to try
