Why Hip Rotation Matters More Than You Think
July 21, 2025
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When it comes to running well, most people think about cadence, stride, or pace. But what’s happening at your hips might be the key factor standing between you and smoother, stronger, pain-free miles.
Your hips play a major role in stride efficiency, pelvic alignment, and force absorption. Without enough internal and external hip rotation, your body will often compensate—putting extra stress on your knees, lower back, or ankles.
The good news? A few targeted mobility drills can go a long way in unlocking better movement and preventing injury.
Try These 3 Drills to Improve Hip Rotation
1. 90-90 Hip Rotations
What it helps with: Both internal and external hip rotation
How to do it:
Sit on the ground with your front leg bent at 90°, and your back leg also bent behind you at 90°.
Keeping your chest tall, slowly rotate your knees side to side without using your hands.
Focus on controlled movement rather than speed.
Progression Tip: Try lifting your hands off the ground as you rotate to build more control.
⬇ Watch Demo Video ⬇
2. Standing Hip CARs (Controlled Articular Rotations)
What it helps with: Joint control and range of motion in all planes
How to do it:
Stand tall and balance on one leg.
Slowly draw a circle with your other knee, bringing it forward, out to the side, and behind you—without shifting your torso.
Keep tension and control the whole time.
Do 5 slow reps per side.
⬇ Watch Demo Video ⬇
3. Wall-Assisted Pigeon Stretch with Lift-Offs
What it helps with: End-range external rotation strength
How to do it:
Place your front shin across a bench or low surface (or against a wall for support).
Lean forward slightly and gently lift your front ankle off the surface while keeping your knee down.
Hold the lift for 5 seconds, then release.
Repeat 6–8 reps per side.
⬇ Watch Demo Video ⬇
Why This Matters for Runners
Research shows that limited hip rotation is associated with altered running mechanics, increased stress on the knees, and even recurring injuries like IT band syndrome or low back pain.
📚 Read: Hip Rotation and Injury Risk in Runners – NIH Study
Adding just 5–10 minutes of mobility work into your warm-up or post-run routine can help:
Improve stride length and control
Reduce compensations through the lower back
Support more powerful push-off mechanics
Bottom Line:
Tight hips = tight stride.
These drills will help you move with more freedom, absorb impact more efficiently, and run with better form—all while reducing your injury risk.
📩 Ready to Move Better?
Book a session or reach out — we’re here to help you move well, stay strong, and train for life.
– Dr. Connie & the Movement Solutions Team
👉 Click here to schedule your 15-minute free phone consultation
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