Hip Internal Rotation Drill for Trail Leg
Video by Nick Hawkes
In this drill, Invictus Master Coach, Nick Hawkes, shows you another drill to help you get more internal hip rotation (IR). For this version, you will be seated in the 90/90 position and the focus will be trying to obtain more IR on the back – or trailing – leg through PAILs and RAILs contractions.
Before jumping right into this position, spend a minute or two warming up your hips so everything is moving, fired up, and ready to go. We like to do the seated, bent-leg rotations before the trail leg drill because they warm-up the 90/90 position well.
For the actual drill and getting into the 90/90 position, you might find that you need a Yoga block or something to brace on so you don’t torque your knee. Use the elevation of the block to make sure you are in a reasonably comfortable position. You should not feel any pain or discomfort in your knee!
Now it’s time to make some ROM-Gainz! Coach Nick shows you how to use PAILS and RAILs with your knee and foot to increase your hip IR. Watch and see how!
Try it out and let us know what you think!
Also Check Out…
12-Minute Mobility for Hip Hinge Day
Hip Internal Rotation – What its Good for & How to Obtain More
‘Sleeper’ Internal-External Hip Rotations