Unlock Your Hips in 7-days Program
Day 5: Improve Internal Rotation
Internal rotation is one of the most overlooked hip movements — but it’s crucial for squats, running, and overall joint health. This routine builds strength and mobility where most people are limited.
Routine:
Hip Windshield Wipers — 10x
Side-Lying Internal Rotation Lift-Offs — 10x
90/90 Internal Rotation Holds — 3x10s
Best Practices:
Start with control — don’t force the range.
If your hips feel stiff, pause and breathe at the tightest spots.
Repeat 2–3 times a day if internal rotation is especially limited.
Stay consistent — internal rotation gains compound over time.
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STOP IMMEDIATELY if you experience pain. Dr. Mitch Israel makes no representations about the accuracy or suitability of this content for you. By voluntarily using this content, you assume all risks for any resulting losses, injuries, or damages.
