Exercise Profile
  • Target Muscle Group
  • Exercise TypeWarmup
  • Equipment RequiredBodyweight
  • MechanicsIsolation
  • Force TypeStatic Stretching
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Glutes Muscle Anatomy Diagram

Supine Hip Internal Rotation Overview

The supine hip internal rotation drill is a form of stretching used to increase mobility in the hips and alleviate tension in the glutes.

This exercise is best used as a part of your warm up on lower body and full body workout days.

Incorporating warm ups prior to your workouts can help improve the quality of your workouts and prevent injuries.

Supine Hip Internal Rotation Instructions

  1. In a supine position, keep the head relaxed, feet flat, knees up, and arms out to the side.
  2. Use a slightly wider than shoulder width stance and exhale while trying to drive the knees together.
  3. If you can touch the knees, slightly widen your stance and repeat the process until your knees can just barely touch.
  4. Repeat for the desired number of repetitions.

Supine Hip Internal Rotation Tips

  1. Never stretch to the point of pain or discomfort which cause you to hold your breath. Holding the breath increases global tension and will only work against the effects of the stretch at hand.
  2. Try to keep the low back on the floor and get all of the range of motion from your hips.
  3. If you feel a bony block as you push the knees in, try to shorten your stance width. You won’t stretch through the bony block, you need to modify the position.
  4. Keep some tension through the abs and focus on controlling the movement. Don’t just dynamically throw your legs together, learn to use that new range of motion.