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.
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.
Easier option
If getting on the floor is hard, do this seated in a chair with your leg extended, rotating the foot in and out through whatever range you have.
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
Good for
Used in these programs
Get the full guided program, with video walkthroughs for every exercise.
Find Your ProgramBrowse all programs →
