Get more hip internal rotation mobility - stretches, end range activation & strengthening exercises

Hip internal rotation is a range of motion that is needed for activities such as running, squatting, or playing sports. It is controlled by your gluteus minimus, anterior gluteus medius, and TFL (tensor fascia latae) muscles to name a few. Pathology in these muscles due to over training can lead to outer hip pain and weakness. This may also lead to lower kinetic chain issues. Stretches can help to increase your passive range of motion (PROM). PROM is the amount of range that your joint has when you are moving into it with assistance. Mobility exercises, also known as end range strengthening exercises, are then used to increase active range of motion (AROM). This is how much range you can control. This is needed for functional performance. Strengthening exercises work to improve your resisted range of motion (RROM). This is completed to increase your capacity to maintain hip internal rotation against forces or loads that you may be exposed to during your runs, during sport, or during weightlifting.