Technique to Restore Hip Rotation Mobility

By Eric Wong

Rotation of the hips, specifically of the head of the femur (thigh bone) in its socket (acetabulum) is critical for performance in the gym and sport for example:

  • Getting deep into squats
  • Throwing kicks in the striking martial arts
  • Hitting big drives in golf
  • Many techniques in Brazilian Jiu-Jitsu
  • Sitting on a surfboard to spot waves
  • Lateral movement and cutting in soccer, tennis, etc.

And these are just a few examples of the importance of hip rotation.

Unfortunately, typical daily life and even the majority of exercises people do in the gym don’t require hip rotation, especially internal hip rotation, so since we don’t use it, we LOSE it.
Another big problem with not maintaining internal hip rotation is that the muscles that create this movement atrophy and these muscles contribute to a very important function called joint centration.

Without proper joint centration, the head of the femur doesn’t move smoothly within the acetabulum and the condition known as femoral acetabular impingement can occur, causing a sudden, sharp pain in the front of the hip and restricting flexibility and mobility.

Lucky for you, today’s technique, which I call “Fight Stance Rotational Knee Drops” comes to the rescue.

NOTE: even though I show starting from the top in the video, I suggest you start from the ground because if your hip joint capsule is severely restricted, the technique might prove impossible, so starting from the ground helps mobilize it beforehand.

There’s a lot to pay attention to – posture, alignment of both legs, control throughout the full range (ROC baby!) – so don’t think you can just do it once and master it.

It takes practice and the more you do it, the more you’ll discover about your hips and how they move because the technique explores ranges foreign to most people.

Do 1-3 sets of 6-12 reps per side post-workout or separate from your workout and you’ll be ready to kick some ass.

About the Author

Eric is the founder of PrecisionMovement.coach and has a degree in Kinesiology from the University of Waterloo. He's been a coach since 2005 and spent many years focused on training combat athletes including multiple UFC fighters and professional boxers and now dedicates his energy to helping people eliminate pain and flexibility and movement restrictions. He lives in Toronto with his wife and daughter and he drinks black coffee and bitter IPAs. Click here to learn more about Eric.