Mobility · Focus — Hip
Supine Hip Rotation
Hip internal and external rotation, hip joint health
Minimum Effective Dose
1 min
The shortest time that still creates real, measurable change. Hit the dose and the benefit starts. Everything after is bonus.
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
Legs fall in, then out.
Back stays flat. Gravity does most of the work. Both directions get equal time: internal and external rotation.
- 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.