14 Best Hip Rotation Exercises That Can Help Boost Strength And Mobility

You may find affiliate links in this post. As an Amazon Associate, I earn from qualifying purchases. Why Trust Us

Hip rotation exercises can help improve the flexibility, strength, and range of motion in the hip joints. They involve the controlled rotations of the hips in various directions.

The exercises can help alleviate hip discomfort, increase mobility, and enhance lower body functionality.

Hip rotation exercises are commonly used in fitness and rehabilitation programs to address issues like stiffness, reduce injury risk, and promote better hip joint health.

Best Hip Rotation Exercises for Improved Performance and Health

Leg Swings

Leg swings are excellent hip rotation exercises that involve controlled swinging movements of the legs, which can help improve the flexibility and range of motion in the hip joints.

Leg Swings can help warm up the hip joints and enhance mobility, making them a valuable addition to a pre-workout routine.

The movement can target both the internal and external rotation of the hips, contributing to improved hip flexibility and lower body function.

Steps to follow

• Stand upright with your feet at about shoulder width. You can hold onto a stable surface, like a wall or a chair, for balance and support.
• Lift one leg off the floor and swing it forward in a controlled manner.
• Swing your leg as high as possible, ideally to hip height or slightly higher.
• Swing the leg back behind you as if trying to kick your buttocks.
• Keep your movements controlled and rhythmic. Focus on the pendulum-like swing of your leg.
• Perform 10-15 swings on each leg for a set.
• Remember to breathe naturally and stay relaxed throughout the exercise.

Hip Circles

Hip circles involve rotating your hips in a circular motion, which can help improve the flexibility and mobility of your hip joints, making them some of the best hip rotation exercises.

The exercise targets both internal and external hip rotation, making it beneficial for enhancing the range of motion in your hips.

You can use hip circles to warm up the hip joints and reduce stiffness, making them a valuable addition to your pre-workout regimen or any routine focused on hip flexibility and mobility.

Steps to follow

• Stand with your feet at shoulder width. Keep your feet parallel to each other.
• Relax your upper body, keep your shoulders down, and engage your core.
• Gently rotate your hips in a circular motion. You can do this by pushing your hips forward, then to one side, back, and then to the other side. Imagine tracing a large circle with your hips.
• Continue the circular motion, ensuring it is a smooth and controlled movement. You can start with small circles and gradually enlarge them as your hip joints warm up.
• Switch to the other direction after a few rotations in one direction to ensure you work both internal and external hip rotation.
• Aim to perform 10-15 circles in each direction and increase the count as your hip mobility improves.

Tips

• Breathe naturally and rhythmically as you perform the circles. Inhale and exhale comfortably.
• Focus on maintaining control and not rushing through the movement. The goal is to increase hip mobility and flexibility, not to perform the circles as quickly as possible.

Seated Hip Internal Rotation

The Seated Hip Internal Rotation is one of the best hip rotation exercises that focuses on improving the internal rotation of the hip joint.

The exercise can help increase hip mobility and flexibility. It can also target the hip’s range of motion for movements requiring the inward rotation of the thigh.

They are excellent hip rotation exercises that help alleviate stiffness, improve athletic performance, and prevent hip-related issues.

Steps to follow

• Sit on the floor with your legs extended in front of you.
• Bend one knee and place the sole of your foot on the inside of your opposite thigh.
• Use your hand to gently press the bent knee toward the floor to help increase the internal rotation of your hip.
• Hold the position for 15-30 seconds, feeling a stretch in your hip.
• Switch and repeat on the other side.

Supine Hip Internal Rotation

The Supine Hip Internal Rotation focuses on improving the internal rotation of the hip joint.

It is one of the best hip rotation exercises for enhancing hip mobility and flexibility and can help target the rotation of the thigh. It can also help alleviate hip stiffness, improve athletic performance, and prevent hip-related issues.

Steps to follow

• Lie on your back with your legs extended.
• Bend one knee and cross it over your other leg, allowing the knee to fall toward the floor.
• Use your hand to gently press down the bent knee, feeling a stretch in your hip.
• Hold for 15-30 seconds and switch to the other side.

Seated Hip External Rotation

The Seated Hip External Rotation aims to improve the external rotation of the hip joint. The exercise helps to enhance hip mobility and flexibility, focusing on the range of motion needed for outward rotation of the thigh.

Steps to follow

• Sit on the floor with your legs extended.
• Bend one knee and place the sole of your foot on the outside of your opposite thigh.
• Use your hand to gently press the bent knee away from your body, increasing the external rotation of your hip.
• Hold for 15-30 seconds, feeling the stretch in your hip.
• Repeat on the other side.

Supine Hip External Rotation

Supine Hip External Rotation is an exercise that targets hip mobility and flexibility, specifically focusing on the external rotation of the hip joint. It’s a valuable exercise for improving the hip range of motion, reducing hip stiffness, and promoting better hip health.

Steps to follow

• Lie on your back with your legs extended.
• Bend one knee and allow it to fall to the side, bringing your ankle near your opposite knee.
• Gently press down on the raised knee with your hand, feeling the stretch in your hip.
• Hold for 15-30 seconds and switch to the other side.

Pilates Hip Rotations

Pilates hip rotation exercises are part of the Pilates method.

These exercises can help target and improve the mobility, strength, and stability of the hip joints and the surrounding muscles.

Pilates is known for its focus on core strength and general body awareness, and hip rotation exercises in Pilates are typically performed with precision and control.

Steps to follow

• Lie on your back with your knees bent and feet flat on the floor.
• Place your hands on your knees.
• Rotate your knees outward and back to the starting position, focusing on external hip rotation.
• Then, rotate your knees inward and back to the starting position, targeting internal hip rotation.
• Perform these exercises with control and within your comfort zone.
• Aim to increase the range of motion over time, but avoid any movements that cause pain or discomfort.

Hip Rotations with Resistance Bands

Hip rotations with resistance bands can help improve the external or internal rotation of the hips. It can also strengthen the hip external rotators and abductors.

They are some of the best hip rotation exercises for increasing the hip’s range of motion, strengthening the hip muscles, and promoting better hip rotation and joint function.

Steps to follow

• You can perform these exercises in a standing or lying position
• Secure one end of a resistance band to a stationary anchor point or furniture and attach the other to your ankle or just above your knee.
• Move your leg away from the anchor point to create tension in the band, and then rotate your leg outward, emphasizing external hip rotation. You can also reverse the direction for internal hip rotation exercises.
• Maintain control throughout the movement, and avoid using momentum. Keep your core engaged and perform the rotations with a slow, controlled pace.
• Complete 10-15 reps on one leg. Switch to the other and repeat.

Standing Hip Rotations

Standing hip rotations specifically focus on hip external and internal rotation, making them excellent hip rotation exercises.

Standing hip rotations can help improve hip mobility and flexibility, and they engage the muscles responsible for hip rotation.

They are valuable for athletes, people looking to enhance their balance and hip range of motion, or those working to prevent hip injuries.

Steps to follow

• Stand with your feet at shoulder-width. Use a wall or a stable surface for balance if you are new to the exercise.
• Lift one foot slightly off the floor and bend the knee at 90 degrees.
• Start rotating your raised knee outward, emphasizing external hip rotation.
• Then, bring your raised knee back to its starting position and rotate it inward, focusing on internal hip rotation. Ensure you control the movement.
• Complete 10-15 reps on one leg, switching to the other, and repeat.

Pigeon Pose

The Pigeon Pose is one of the best hip rotation exercises in yoga that target the hip flexors, hip extensors, and hip rotators, making it a valuable pose for improving hip flexibility and mobility.

It can help open up and release tension in the hips, making it particularly useful for anyone having tight hips due to various factors, including sitting for extended periods or engaging in activities that limit the hip’s range of motion.

Steps to follow

• Start in a tabletop position, i.e., on your hands and knees.
• Bring one knee forward and place it behind your wrist on the same side.
• Stretch your other leg back behind you, aligning it with your hip.
• Square your hips and ensure your back leg is extended straight and engaged.
• You can either stay upright or, if comfortable, fold forward over your front leg to deepen the stretch.
• Hold the pose for several breaths, feeling a stretch in the hip of the bent leg.
• Repeat on the other side.

Warrior II

The Warrior II is a yoga pose that targets the hips and helps improve hip flexibility and mobility, especially with external hip rotation.

It is a powerful pose and one of the best hip rotation exercises in yoga for strengthening and stretching the muscles around the hips and thighs.

The Warrior II engages the hip abductors and external rotators. The pose can help open up and strengthen the hips, improve balance and stability, and enhance hip joint health.

Steps to follow

• Stand upright.
• Take a step back, ensuring the front foot points directly forward.
• Bend your front knee and align it with your ankle.
• Keep your back leg straight.
• Extend your arms outward to the sides, palms facing down.
• Keep your torso facing the same direction as your front foot and your eyes looking at your front hand.
• Stay in the pose for 5-15 minutes or as long as possible.
• Change sides and repeat.

Bound Angle Pose

The Bound Angle Pose, also known as Baddha Konasana in yoga, is an effective exercise for improving hip flexibility and mobility. It targets hip opening rather than direct hip rotation. However, opening the hips can enhance the range of motion in the hip joint, contributing to better hip rotation.

The Bound Angle Pose can help stretch and relax the hip adductors, groin, and inner thighs. It is not one of the direct hip rotation exercises, but it can improve hip flexibility and contribute to better hip joint health.

Steps to follow

• Sit on the floor with your legs extended.
• Bend your knees and draw your heels in toward your pelvis.
• Let your knees fall open to the sides, bringing the soles of your feet together.
• Hold your feet with your hands and gently press your knees toward the floor.
• Sit up straight with a lengthened spine, and you can gently flap your knees up and down for added mobility.
• Remain in the pose for 5-15 minutes or as long as possible.

Leg Circles

Leg circles can help improve hip mobility and indirectly target hip rotation. The exercise engages the muscles around the hip joint and can help enhance internal and external hip rotation.

Leg circles are often used in Pilates and other fitness regimens to promote hip joint health and flexibility.

Steps to follow

• Lie on your back with your legs extended.
• Lift one leg toward the ceiling.
• With your leg straight and foot flexed, make small circles in one direction with your raised leg.
• After several circles in one direction, reverse and make circles in the opposite direction.
• Switch to the other leg and repeat the exercise.
• Leg circles can help improve the range of motion in the hip joint, strengthen the hip muscles, and provide a gentle stretch for the hip flexors and rotators.

Side-Lying Leg Lifts

Side-lying leg lifts target the hip abductors and can indirectly contribute to hip rotation. While their primary focus is on hip abduction, the lateral movement involved in leg lifts engages the external rotators of the hip, promoting hip mobility and helping with hip rotation.

Steps to follow

• Lie on your side with your legs extended and your head resting on your arm or a pillow for support.
• Stack your legs on top of each other and keep them straight.
• Lift your top leg as high as possible while keeping it straight and your toes pointing forward.
• Lower your leg back down, but don’t let it touch the other leg to maintain tension on the muscles.
• Perform the desired repetitions on one side before switching to the other.

Benefits of Hip Rotation Exercises

Hip rotation exercises offer several benefits that can positively impact your well-being and physical performance.

• Improved Hip Mobility
  Hip rotation exercises increase the range of motion in your hip joints, allowing for more fluid and efficient movements.
• Enhanced Flexibility
  The exercises stretch and loosen the muscles and connective tissues around the hips.
  That can help reduce stiffness and improve flexibility.
• Reduced Risk of Injury
  Better hip mobility and stability can reduce the risk of hip injuries and other musculoskeletal issues.
  Hip rotation exercises can help you achieve that.
• Enhanced Athletic Performance
  Athletes in sports like golf, tennis, and martial arts often use hip rotation exercises to improve their performance.
  Those sports involve significant rotational movements.
• Better Balance
  Hip rotation exercises can enhance balance and coordination.
  That makes it essential and beneficial for activities like dancing and yoga.
• Posture Improvement
  Hip rotation exercises can help correct and maintain proper posture.
  The exercises can help promote hip alignment and reduce the strain on the lower back.
• Pain Relief
  People with hip pain or discomfort may find relief through hip rotation exercises.
  They can help alleviate tension and improve hip joint function.
• Prevention of Muscular Imbalances
  Regularly incorporating hip rotation exercises can help prevent muscular imbalances in the hips and pelvis, which can lead to pain and discomfort.
• Improved Hip Health
  The exercises can support the health of your hip joints, which is essential for maintaining an active and healthy lifestyle as you age.

Who Will Benefit from Hip Rotation Exercises?

Hip rotation exercises can benefit several people. They can help improve hip mobility, flexibility, and lower body health. Below are some groups of people who can benefit from incorporating hip rotation exercises into their fitness regimen.

• Athletes
  Athletes involved in sports that require rotational movements, such as golf, tennis, baseball, and martial arts, can enhance their performance and reduce the risk of injury by including hip rotation exercises in their training.
• Active Individuals
  Anyone who leads an active lifestyle can benefit from hip rotation exercises. It can help improve hip mobility and strength, leading to better physical performance and injury prevention.
• Sedentary Individuals
  People with sedentary jobs or lifestyles that involve prolonged sitting can experience hip stiffness and discomfort.
  Hip rotation exercises can help alleviate those issues and improve hip health.
• Elderly Individuals
  Hip mobility can decline as we age. That can lead to reduced flexibility and an increased risk of falls.
  Hip rotation exercises can help maintain or restore mobility and reduce the risk of hip-related injuries.
• People with Hip Pain or Discomfort
  People with hip pain, discomfort, or conditions such as hip osteoarthritis can find relief and improved function through targeted hip rotation exercises.
• Post-Surgery Rehabilitation
  People recovering from hip surgeries or injuries may benefit from hip rotation exercises as part of their rehabilitation program.
• Fitness Enthusiasts
  Exercisers who enjoy fitness activities such as yoga, Pilates, or dance can incorporate hip rotation exercises into their regimen to help improve their practice and maintain flexibility.
• Anyone with Poor Posture
  Poor posture can lead to hip alignment issues. Hip rotation exercises can help correct and maintain proper posture.
• Preventative Measures
  You can use hip rotation exercises as a preventative measure to maintain hip joint health and prevent the development of muscular imbalances that can lead to pain and discomfort.

Final words from LiveLIfe

Whether you are an athlete looking to enhance your performance or someone seeking to maintain an active lifestyle and reduce the discomfort of sedentary living, hip mobility exercises can move you to a new level.

Incorporate the above hip mobility exercises into your training regimen for improved hip mobility and flexibility, better posture, and injury prevention.