beginnerNo equipmentFloor
Supine Hip Rotations
A gentle floor exercise that restores internal and external hip rotation in a gravity-eliminated position, making it accessible for anyone with hip pain or significant stiffness. It recalibrates the hip joint without loading the cartilage.
Supine Hip Rotations
Duration
2 min
Reps
10 each direction, each leg
Sets
2
How to do it
- 1
Lie on your back with both legs extended straight out.
- 2
Keep your left leg still and rotate your right foot outward as far as comfortable.
- 3
Then rotate your right foot inward as far as comfortable.
- 4
Move slowly and deliberately, you are mapping the available range, not forcing it.
- 5
Complete 10 slow rotations on the right, then repeat on the left.
Benefits
- Restores hip internal and external rotation range of motion
- Reduces hip impingement and joint stiffness
- Improves gait pattern and reduces compensatory knee and back strain
Common mistakes
- Allowing the pelvis to tilt as the leg rotates, keep hips flat
- Moving too quickly, which is momentum rather than joint work
- Bending the knee during the rotation
Target areas
hips
Good for
seniorsgentlepost surgerymorning
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