The hip moves through external and internal rotation (and can do a number of other movements as a ball and socket joint). But the internal rotation is commonly neglected in fitness programs.
The big emphasis in most programming is external rotation: think squats, deadlifts, LOTS of hip extension!
If we incorporate internal rotation deliberately into our single-leg movements, we can:
- Increase glute size and strength
- Prepare for birth by ensuring the pelvis can OPEN for birth
- Prevent late labor stalls in birth
- Improve pelvic floor healing postpartum
- Decrease pelvic pain and pelvic floor issues
The good news is we already deliberately incorporate internal rotation into our fitness programs for you.
1. Why internal rotation at the hip??
So, why do we care about internal rotation so much??
- Pelvic Comfort
- The hip needs to move through a full range of motion. Restriction in movement can cause more pelvic pain! Finding internal rotation can be SO helpful in relieving pelvic girdle pain.
- Preparation for Birth
- The pelvis needs to be able to find external AND internal rotation to OPEN for baby during birth.
- Pregnancy emphasizes external rotation, so we may see a late labor stall if you cannot find internal rotation.
- Working on internal rotation during pregnancy could prevent a late labor stall.
- Pelvic Floor Function/Healing
- If the glutes are not working well, the pelvic floor will compensate to work for them.
- If the pelvic floor is compensating to work for the glutes, they will have a harder time doing what they are supposed to do. This could hinder healing postpartum or cause pelvic floor issues, such as leaking or pelvic heaviness!
But it can be challenging to figure out HOW to feel internal rotation in a movement when there has been SUCH an emphasis on external rotation for like EVER.
Our tips to FEEL internal rotation include:
- Use external props such as a band or foam roller to provide some feedback as you shift around
- Try breathing drills and mobility to shift the hips into different positions
- Focus on keeping the knee and ankle stacked as you rotate + weight in the big toe side.
Watch this video below for a breakdown of WHY internal rotation matters for birth preparation + ways to FEEL internal rotation!
2. Mobility Exercise for Internal Rotation
The standing hip shift is a great mobility drill to incorporate to FEEL internal rotation in your hip and to release tension in the pelvic floor that may be inhibiting your ability to FIND internal rotation.
In the standing hip shift:
- Grab onto a structure with the opposite of the forward leg.
- Keep the leg straight as you hinge the hips back
- Bring belly to thigh and reach back with the same side arm
- Keep weight in the big toe side and rotate the knee inward without moving the foot
- Find a slight rounding in the low back
The standing hip shift is incorporated throughout our prenatal fitness programs and pelvic floor prep for birth course to help you release tension in the pelvic floor in an upright position.
Watch this video below for a breakdown of the standing hip shift.
If you want more of a breakdown of WHAT to do throughout your prenatal workouts, check out our prenatal/postnatal fitness programs! We offer it in two formats:
- 40-Week Prenatal Strength or 16-Week Postpartum Return to Fitness in the Teambuildr App (traditional delivery format)
- Prenatal On-Demand or Postnatal On-Demand with full-length workout videos that you follow along as you workout
3. Strengthening Exercise for Internal Rotation
Next, we can incorporate internal rotation with some strengthening exercises! Any single-leg movement will be perfect to add internal rotation:
- Lunges
- Step Ups
- Staggered Stance RDL
- And so on.
The reverse lunge row is one of my favorites to find internal rotation that also supports pelvic stability as a posterior oblique sling exercise.
In the reverse lunge row:
- Hold the band in the opposite hand of the working (forward/stationary) leg
- Inhale to step back as you REACH forward with the back
- Find internal rotation at the BOTTOM of the movement
- Think belly to thigh
- Keep the knee and ankle stacked
- Keep weight in the big toe side of the foot
- Exhale to stand up and ROW the band back to the torso
Watch this video below for a breakdown of the reverse lunge row!
4. Birth Prep, Pelvic Floor Healing, Plus a Bigger Booty with Internal Rotation!
If you incorporate internal rotation into your workouts is so important! Internal rotation can:
- Increase glute size and strength
- Prepare for birth by ensuring the pelvis can OPEN for birth
- Prevent late labor stalls in birth
- Improve pelvic floor healing postpartum
- Decrease pelvic pain and pelvic floor issues
So, you can see from that this blog and that list alone how important it is! Find internal rotation with all your single-leg movements, and if you need more, check out our fitness programs!