Improve Internal and External Hip Rotation: Top 8 Exercises for Better Mobility

Tight hips can mess with your movement, whether you’re an athlete or just confronting daily stiffness. Should you struggle with turning your legs inward or outward, you’re not alone—limited hip rotation affects balance, power, and even posture. The positive news? Simple exercises can loosen things up. From dynamic swings to deep stretches, these moves target both internal and external rotation, helping you move smoother and feel better. Ready to access your hips? Let’s get started.

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Top 8 Exercises to Improve Internal and External Hip Rotation for Better Mobility: Including Standing Pendulum Leg Swings

Want to loosen up tight hips and move with more ease? Standing Pendulum Leg Swings help release hip internal rotation and external rotation, improving your range of motion and flexibility in the lower body.

Start by standing on one leg and bend your other knee to 90 degrees. Swing your lower leg gently across your body for external rotation, then outward for internal rotation—keep your pelvis stable to maximize control. This swinging motion is a dynamic movement that prepares your hips for activity.

Aim for 5 reps each way, feeling your hip mobility improve with each swing. This exercise isn’t just about stretching; it builds awareness of how your hips move, making everyday motions smoother.

Add it to your warm-up to prep for activity safely. This is a mobility exercise that can be included in your routine to improve hip function. Your hips will thank you for the newfound freedom.

Windshield Wipers

To perform Windshield Wipers, sit with your legs wide and knees bent, then lower them side to side while keeping your hips grounded.

This move boosts hip rotation by stretching and strengthening the muscles around your joints. It also helps improve various hip movements, such as internal rotation, external rotation, and flexion, by targeting the specific ranges of motion that may be stiff or limited. You can tweak your foot position or lean your torso slightly to ease discomfort and make it work better for you.

If you experience discomfort or notice limited mobility, consider modifying your exercise routine to include more hip mobility work.

Exercise Execution Steps

Begin by sitting on the floor with your legs stretched out wide and knees slightly bent, keeping each leg bent throughout the movement and your butt firmly planted. Gently lower both knees to one side, allowing your hips to rotate naturally—don’t force it.

Keep your feet flat to maintain control. Should you feel strain, adjust your foot position or lean your torso slightly forward or back. Then, smoothly bring your knees to the other side. Alternate sides for 8-12 reps, moving at a comfortable pace.

Focus on the motion of your hip joint, feeling the stretch as your range of motion improves. This exercise boosts internal and external rotation, enhancing hip mobility and flexibility.

Stay relaxed—your hips will thank you for the gentle, consistent movement.

Benefits and Variations for Hip Mobility

Windshield wipers aren’t just for your car—they’re also a groundbreaking innovation for stiff hips. This exercise boosts your hip mobility program by improving internal rotation and external rotation, key for smooth movement. It targets tight hips, loosening hip flexors and glutes while acting as a dynamic stretch to prep your body for activity.

You’ll notice better flexibility over time, reducing stiffness that holds you back. This exercise is especially helpful for individuals with limited hip mobility, as it encourages greater joint flexibility and function. For variations, try adjusting your foot position or leaning your torso to ease pressure on your knees. Should you be new, start slow with 8 reps per side, then build up.

Adding this to your routine helps prevent injuries and keeps your hips moving freely, whether one is squatting, running, or just bending down.

90-90 Leg Lifts (Pinwheel Leg Lifts) for Internal Rotation

The 90 Leg Lifts, or Pinwheel Leg Lifts, are a simple but powerful way to boost hip rotation and mobility.

By keeping your knees and hips bent at 90 degrees, you’ll strengthen the muscles that control internal and external hip movement. This exercise is perfect for improving hip flexibility and stability, whether you’re an athlete or just looking to move better.

How to do it: Sit on the floor or a yoga block, bend your knees and hips to 90 degrees, then lift and lower one leg at a time while keeping the angles intact.
Focus: Maintain control—don’t let your hips tilt or your knees drop. Aim for 10 reps per side.
Why it works: It targets deep hip muscles, enhancing mobility for daily activities or sports. This exercise helps improve your internal rotation range and hip external rotation, leading to better overall hip function.

Add this to your routine for smoother, stronger hips.

Brettzel Stretch

Should you’ve ever felt tightness in your hips or lower back, the Brettzel Stretch could just become your new best friend.

This move targets your hip internal and external rotation, helping you enhance better hip mobility and range of motion. Lie on your side, bend your bottom leg, and grab your foot with the opposite hand while twisting your torso; keep your opposite knee bent in front of you to stabilize your position. Hold for 30 seconds per side to reduce tightness and improve your hip flexibility.

It’s perfect for athletes or anyone who needs smoother movement in daily life. Regular practice eases stiffness and boosts performance, making it a must for active folks.

Plus, it stretches your glutes, quads, and even your spine, giving you full-body benefits without overcomplicating things.

Seated Figure 4 Stretch

Should the Brettzel Stretch helped loosen up your hips, the Seated Figure 4 Stretch takes that relief a step further by zeroing in on your glutes and piriformis. This stretch is a revolutionary technique for tight hips, boosting flexibility and hip rotation while easing tension that limits your range of motion.

How to do it: Sit tall, cross your right ankle over your left thigh, and gently press your right knee down. Hold for 30 seconds, then switch sides.
Why it works: It targets deep hip muscles like the piriformis, which often get stiff from sitting or lack of mobility. The piriformis muscle plays a key role in lateral rotation of the hip joint and contributes to overall hip flexibility and stability.
Bonus benefit: Regular practice improves hip mobility, making everyday movements—like bending or climbing stairs—feel smoother.

If your hips feel locked up, this stretch releases them fast. Just breathe deeply and let gravity do the work.

Deep Squat Hold in Deep Squat Position

The Deep Squat Hold works your glutes, quads, hip flexors, and adductors, helping you build better hip mobility while uncovering tight spots. Achieving a deep squat position and maintaining a comfortable squat position are essential for effective stretching and improved joint movement.

You’ll squat low with a straight back, heels down, and hold for 30 seconds to 2 minutes to boost flexibility. Maintaining a proper squat position and setting your feet at hip width are important for optimal results and injury prevention.

Regular practice eases hip stiffness, supports movement, and even reduces lower back discomfort. Hip abduction also plays a key role in maintaining proper alignment and stability during the deep squat hold.

Muscles Worked

Holding a deep squat isn’t just about building strength—it’s a full lower-body engagement that fires up your glutes, quads, hip flexors, and adductors all at once.

This exercise challenges your hip mobility by working multiple muscle groups simultaneously, improving both internal and external rotation while boosting flexibility and stability.

Glutes & Quads: Your gluteus maximus and quadriceps work hard to keep you upright, supporting your range of motion as you sink into the squat.
Hip Flexors & Adductors: These muscles stretch and strengthen, helping you maintain proper alignment and control in the deepest part of the movement. It’s important to ensure that one knee does not collapse inward during the squat, as this helps protect your knees and maintain balanced hip mobility.
Core & Pelvic Stability: Your core subtly engages to keep you balanced, ensuring your hips stay mobile yet stable under tension.

Benefits & Procedure

Ever feel like your hips are tighter than they should be? The deep squat hold boosts hip mobility by stretching your hip flexors and improving internal or external rotation.

It also helps one achieve a full range of motion, which is key for daily movements and athletic performance.

Here’s how it works: Stand with feet shoulder-width apart, then lower into a squat, keeping your knees bent and back straight. Avoid leaning forward excessively during the squat to maintain proper posture and maximize the stretch. Hold the position for 30 seconds to 2 minutes, letting your hips and thighs relax into the stretch.

Should your heels lift, place a towel underneath for support, or use an elevated surface like a yoga block to assist with balance if needed.

The exercise looks simple but reveals tightness fast. Regular practice eases hip flexion, lowers injury risk, and strengthens posture.

Start slow—your hips will thank you later!

Frog Stretch

One of the best ways to open up tight hips is by trying the Frog Stretch—it’s simple but seriously effective. This move targets your hip flexors and adductors, boosting hip mobility and flexibility while helping prevent injuries. The stretch specifically targets the muscles around the hip bones, relieving tightness in the front of the hip and lower abdomen.

Here’s why it works:

Deepens range of motion: By widening your knees and sinking into the stretch, you’ll loosen tight inner thighs and hips.
Eases tension: Holding the position for 10 seconds helps release stiffness, making daily movements smoother.
Supports injury prevention: Regular practice strengthens your hip joints, reducing strain during activities like running or squatting.

Start on all fours, slide your knees outward, and lower onto your elbows. This hip stretch improves flexibility and targets deep hip muscles.

Repeat 8-10 times to feel the difference.

Lunge With Spinal Twist

Should your hips feel stiff or tight, the Lunge with Spinal Twist could be the breakthrough you’ve been missing. This dynamic move targets your hip flexors, improves hip mobility, and relieves lower back pain by increasing your range of motion. Start in a lunge position, keeping your back leg straight. Place both hands inside your front foot, then rotate your torso toward your front knee, making sure your front leg is bent at a 90-degree angle and firmly supporting your weight throughout the stretch. The twist stretches your upper back and thoracic spine while engaging your upper body, and the lunge opens your hips, creating better movement patterns.

Benefit	How It Helps
Hip Mobility	Increases flexion and rotation
Lower Back Relief	Reduces strain by aligning hips
Range of Motion	Improves functional flexibility
Movement Patterns	Improves daily and athletic performance

Practice it regularly to feel looser and move with ease.

Understanding Hip Anatomy

The hip joint is one of the most powerful and versatile joints in your body, playing a central role in almost every movement you make. As a classic ball-and-socket joint, it connects your femur (thigh bone) to your pelvis, allowing for a remarkable range of motion. This flexibility is thanks to the surrounding network of hip flexors, glutes, and hip rotators, which all work together to keep your hips stable and mobile.

Healthy hip mobility means your hips can move freely through hip flexion, internal rotation, external rotation, and more. When these movements are restricted—often due to tight hip flexors or weak hip rotators—you might notice poor hip mobility, limited range of motion, or even discomfort during daily activities. That’s why understanding your hip joint’s anatomy is so important: it helps you choose the right hip mobility exercises and mobility exercises to keep your hips moving smoothly.

By focusing on all the ways your hips can move, you’ll be better equipped to address tightness, prevent injury, and unlock your full movement potential.

Creating a Hip Mobility Training Plan

A well-rounded hip mobility training plan is your ticket to smoother, pain-free movement. The key is to target every aspect of the hip joint with a variety of hip mobility exercises that challenge your hips in all directions. Make sure your plan includes movements for hip flexion, extension, abduction, adduction, external rotation, and internal rotation—this ensures you’re covering the full range of motion your hips are designed for.

Don’t forget to strengthen the hip muscles, especially the glutes and hip rotators, as strong muscles support better mobility and stability. Mixing in both dynamic and static mobility exercises will help you build flexibility and control.

If you’re unsure where to start, a physical therapist or personal trainer can help you design a hip mobility training plan tailored to your needs and goals. As you progress, gradually increase the intensity or complexity of your exercises to keep challenging your hip joint and muscle groups. Consistency and progression are key to unlocking lasting improvements in hip mobility.

Incorporating Hip Mobility into Your Workout Routine

Bringing hip mobility exercises into your daily routine doesn’t have to be complicated. Start by picking 2-3 hip mobility exercises—like the 90/90 hip rotation, a lunging hip flexor stretch, or a pigeon stretch—and add them to your warm-up or cool-down. These moves are perfect for waking up your hip flexor, improving hip rotation, and easing tightness before or after your main workout.

You can also weave mobility exercises into your strength training by focusing on hip-friendly moves like squats, deadlifts, and lunges. Pay attention to your form, especially during hip flexor stretches and pigeon stretches, to maximize benefits and avoid strain.

For even more hip mobility, look for opportunities throughout your day: take the stairs, do a few squats while waiting for your coffee, or stretch your hips while watching TV. The more you move your hips, the better they’ll feel—so make hip mobility a regular part of your routine for lasting results.