Thank you for watching everyone! If you want more exercises that can help with this, I recommend watching my video here on why some people will struggle to improve hip internal rotation: kzfaq.info/get/bejne/a895mMuVxNTDY5s.html - If you want more of a comprehensive approach, check out my Beginner Body Restoration program that is designed to help with issues exactly like this: www.conorharris.com/beginner-body-restoration

Years of pain, alleviated immediately with the split leg elevated toes deadlift. I'm almost in tears with my restored pain free mobility. Thank you so much for this.

i do hope Conor that you see this. I am 48 years old, and i just realized how incorrect my body has been. all on my right side, head to toe. every muscle too tight and would never release. all the stretching in the world at best gave me 5 minutes of slightly better. i think i did 20 reps each side and then a few hours later did some stretching. and i am feeling things i didnt know were possible.. i am hopeful this will be a more permanent fix, as i will add these to my exercise routine. i cannot thank you enough. and to anyone reading this.. never give up. i have seen over the years probably 30 chiropractors, ots, pts, massage therapists, accupuncture, etc.. all w no results.. thank you!!!!!!!!!

Absolutely brilliant! I've never heard of hip rotation explained this way. As gifted with copious external hip rotation and a background in ballet, my main limitation has always been internal rotation. This has definitely given me some stuff to work on!

By FAR the best video I've seen on hip internal rotation. The explanation of loading the hip correctly makes so much sense with my experience. I've never been able to get my left hip (with awful IR) to load in the same way as my right and it's been hard to explain why. Looking forward to making these exercises part of my routine. Thank you!!!

This is game changing. I'm a basketball player and had difficultly with left hip for a few years. Just found almost immediate improvement and feeling in that hip after trying this. Now part of my routine!!! I still have a long way to go to improve hip mobility however this created an emotional moment realizing that it can be improved. Thanks Conor, real quality information.

I play college basketball and I have dealt with hip impingement issues for years. Thanks so much, this exercise has been god sent

Genius! Exactly what I needed!! Why can't every physiotherapist do this??? I thank you so much!!🙏

Best explanation I have seen in 30yrs of seeing professionals for back hip pelvis pain

I suffer from my shoulders being impinged and clicking so the diaphragm breathing aswell as sorting my hips internal rotation hugely helps my shoulders to slide better and have way more range ! Thank you Conor 🔥

This problem had troubled me for years. Without knowing, it hurt my ankle and knee also. I tried other hip mobilities and they did help after the session of at least 10-15 minutes. However, these exercises in this video alleviated the issues instantly. Found my true problem and the cure for it. Thank you very much.

This biomechanic explanation is so clear. I am gonna follow your channel!

The quality of this video's content is phenomenal mate. Using the model pelvis to explain this makes it sooooo much clearer. Fantastic

Best explanation I’ve ever seen! Definitely identifies the root cause of my hip issues. I’d love to see more stretches and exercises to overcome this fault.

Conor is the BEST explainer of the things that have been internal questions for me. thank you, Guy your a blessing to many

The tip on the elevated lunges was awesome! I’m pretty sure I’ve got the beginnings of hip impingement going on for both hips and any 90 degree hip flexion always gives a pinching sensation. After adjusting the hips a bit and really trying to focus on keep proper form I was able to get in a comfortable 90 degree angle without even a hint of pain for both hips! Now I don’t have to give up my favorite lunges anymore!

Thanks Conor! This popped up in my feed in perfect timing. 🙏

im a massage therapist that deals with internal hip rotation issues in m own body as well as clients. thank you for the visuals and the exercises to help combat it!

One of the best hip exercises I have ever done. Thank you

Every time I watch your videos and hear you say, "hip moves in" I push or try to move my hip point in... I just did it and I'm standing up with my legs spread. That's a big deal for me. Thanks ❤ I always said, " my kickstand won't go out". It's out now. I do try to raise my leg with knee locked straight and I used to just throw my leg in the air. 😅

Your explanation using the model was crystal clear and you communicated in 10 seconds what other videos failed to do in 30 minutes. Brilliant. thank you.

I loved this so much. Great information. Much needed for me these days.

This is next level. Your speaking my language man. Gonna come back to this one later and tomorrow. and comment some more. amazing stuff, man

This guy is a genius. Keep up the good work

Inside of the knee pain that I've come to see as an alignment issue in my gait. I've stopped focusing on the knee and attention I've paid to my hip has paid off the most. I did the a few of the split squats over a couple days and went for a walk yesterday. I became aware that I could move the leading hip back as I walked - WHOA! - provides the necessary internal rotation in the other hip as you explained. Suddenly I realized I had no movement in my hips before and pain is gone, and walking is much easier. And I haven't even tried the other two exercises. Thank you!

have watched so many videos to try to improve my right hip internal rotation, was certainly causing a pinching sensation by trying to force it more and more at the humerus and not at the hip itself. your video and exercises were fantastic! thank you

For the first time, I actually sense that I’m finding the proper position for internal hip rotation. I’ve tried all of the more common movements and I always sense that I’m compensating somehow. Really looking forward to see what improvements can be made.

This is really great. I have pretty limited internal rotation on the right, this is the only one I’ve found that targets the pelvis specifically, as opposed to just spinning the femur around. I can tell these exercises are working because my hips feel all loose walking around after. Plus I retested by laying on my belly with my calves in the air, and pretty much doubled the amount I’m able to lower my right leg to the outside, I’m probably close to 45 degrees now.

This video and explanation is top notch, thank you sir!

What an amazing difference! Thank you so much

This guy knows his craft... 💯

Very good video. I will from now on pay much more attention to my hips to avoid future problems. Thks.

That fact that this information is free is remarkable

This is brilliant! How have I never come across this video before today?

So young and yet incredibly knowledgeable! This was great and very informative. I hadn’t acknowledged the importance of the innominate in my own PT sessions with my FMS trainer. Thank You!

Great explanation Conor! Thanks for sharing ..

Proper concept, much appreciated.

Amazing result. Feel more equal on both sides immediately. Though i cant yet balance properly on either leg!

Thank you so much for this, I think this will help me work the right muscles I need to strengthen after my total hip replacement 3 months ago. I really need to work on those internal hip rotation muscles!

Excellent video! Thank you Conor

The first activity was on point so much I am going to wait to try the second exercise. Because I'm targeting those areas I thought no one would be able to guide me into I'm loving your videos and directions. Thanks!

This man is a blessing

Incredible info! Will be so helpful for cuts in sport and my squat... would you do a video on groin / internal thigh for those quick sideways moves

Subscribed . You are the best in explaining . That’s why

This is magical! I just did a little of that hip rotation and immediately my lower back pain is gone all of the sudden! I have had that for 15 years and no therapist could figure out what my problem is. THANKS!

God bless you Conor Harris.

Amazing explanation. Thank you very much.

I'm late to this party but dang, a few reps of this split squat and my hip isn't clicking anymore. Even poorly executed, but to the best of my current ability, I can tell my hips like it! Will add to the rotation. I've been telling everyone for years it's my SI joint but nobody listens. Thanks for this, glad the algorithm sent this my way! New sub. 🤗

Great video Conor! Thank you for the exercises

Mind blown! Definitely going to checkout the posterior tilt videos.

It is insane how much tension that internal rotation of the back leg takes off of the hip flexors during extension. Definitily harder for the muscles to maintain, but much comfier than the insane stretch

Holy moly I did the split deadlift with no weight while watching the rest of the video and wow does that feel so good! I can't wait to incorporate all these exercises and load them!

Great explanation. I’ve been working on my glut min and med. and it’s helping but I still have limited mobility. I started doing airplanes but will definitely try these exercises. Thank you very much for an excellent and insightful demonstration.

Great clip Conor! How many reps/sets would you recommend for the weighted version of the excercise? And how many times per day/week? Subscribed!

I know I'm late to this vid, but GREAT video Conor.

not sure which exercise or if it was a combination of all but I have never felt my hip release as much as it did after doing these. I almost cried with joy. I then hit a squat PR. thank you😂🎉

Beautiful .... thank you Nakamura sensei!

Amazing video and explanation. I have been needing exactly this, and just found you today! Thanks so much for posting all these videos. I can tell they're going change my life!

hello haircut twin, Conor. the split leg deadlift was very helpful especially. thanks for the breakdown and compassionate insight

awesome info. going to impliment them in my next rotation

Great video, im really happy to have found it. Felt the improvement in my training after watching. Thank u. #enjoylife #hiphealth

Great video, thank you.

Excellent,have you done an explanation for improving the full range of motion in the box or straddle split,that really would help and guide many martial artists in this crucial skill,thanks man

its funny i found myself in a staggered stance during my stretch routine already glad to have the form explained so i can get what i want

encontre este video muy tarde en la noche, mañana lo estudiare con mucho cuidado para aprender a realizar estos ejercicios ! gracias por tus conocimientos

You're the best! Thank you

Very informative thank you

More loaded exercises please!! I’ve done PRI ground work in the past but it’s really difficult for me to stay dedicated to them because I have an ego lol and love to load. Amazing work btw!

Greatly Beneficial experiment!!

Underrated Channel!

Thank you for this video! I've done so much mobility work and stretching just to get comfortable with back squatting and never figured out what was causing my lower back pain due to my hips. I stumbled across this video and incorporated the split squat you demonstrated into my warm up routine, and it changed everything, no groin pain.

Great video 👍🏼 I’d love to see IR exercises while in hip extension. I’ve not seen anyone show a good exercise for this and wondering if you have any suggestions or other videos you’ve made showing this. Thanks!

That front foot elevated squat with the hip shift if a mouthful but it has me feeling energetic. I'll continue to use it.

This really helped.

Dude I love you this is curing my groin tension

Good work. I will add that some folks just have pelvic asymmetry, one side is simply smaller and the outlet allows for less range. Confirmed with x-ray. But still put in the work.

Real good video!

Great film thanks

Holy cow this was so helpful.

At first I found Conor's videos and exercises a little obscure, but the more I discover and experiment with them, the more I see the great value of them. I have been suffering from chronic SI joint pain linked in particular (my analysis) to a lack of internal rotation in my left hip. The front foot elevated split squat is now part of my routine and yesterday I started experimenting with the staggered distance deadlift with a very light weight. Today my hamstrings feel more sore than after barbell deadlifts at 1.5 body weight. Anyway, I have two questions - a little naive - for those who are successfully experimenting with this exercise. 1) How should the weight be distributed between the two feet during the exercise? Surprisingly, I felt a lot the hamstrings of the leg in front. 2) I feel much less internal rotation with this exercise than with the split squat. Is it the front leg or the back leg (the one that generates the hinge) that should be “forced” into internal rotation? Many thanks in advance for your help.

These videos are really helpful, thank you. But I often get confused at the beginning of an exercise demonstration, I often cannot tell which hip you're trying to address and rotate in, or out, for that exercise. I think it'll be real helpful if you could announce which hip and which rotation your exercise is about to address. Because when you go into details about the mechanics of the moments, then move on to the next exercise. Then, when I watch another video, the confusions just mount up, and I get even more confused, thank you. If you can tell us right at the beginning of the exercise demonstration, I can even note it down or make metal notes. If you can tell us at what point the hips internally and externally rotate, it will help with our understanding.

Very impressive video, good job

Amazing. Could you do a video on kicking issues especially roundhouse and sidekick. This is an issue for many martial artist.

Bro why is KZfaq like a year late. I was looking for this solution a year ago and finally I get the right recommendation! Thanks man!

Wow, you're addressing all my issues.

Wow awesome information and exercises that’s so much🌹🌹🌹🌹🌹😀😀😀😀

Thanks Conor, noticed improve hip flexion and slight internal rotation after doing the split squat. My leg hip got injured after doing heavy duck stance hack slides for vmo😂. Ever since my left hip always feel stuck.

Thank you!! I have been looking for something like this! My hips are odd because they are rotated opposite, one is anterior and the other is posterior from bad sitting posture for years.

Thanks! Super detailed explanation. Is there a external rotation vid?

This is so interesting! When I did the straight leg test before doing the exercises you suggested, there was a clicking noise at around 10% lift even though I was able to go all the way to 70% on each leg. However, after doing each exercise only 5 times on each foot, the clicking noise moved up to around 50% lift which is so cool! Hoping that will go away eventually the more I do these workouts. Thank you so much!!

Thank you!

Thanks so much for sharing🙏🏻 Should we practice these exercises on the side that hikes, or both?

I haven't even started to watch the video but consider this plea : PLEASE TELL ME THAT THE TITLE IS NOT CLICKBAIT AND THAT THIS IS ACTUALLY THE HOLY GRAIL, THE TRUTH ABOUT HIP INTERNAL ROTATION ❤

Hello Conor, your channel is basically saving my life! Can you explain the difference between a Camporini deadlift where the toes are elevated and you're holding the weight ipsilaterally and the variation where the heel is elevated and the load is contralateral? Thank you!

Hey connor! Been working a lot on these! A question, do you think people.should shift as much as they can or just.a slight shift? Thanks

::slow Citizen-Kane style clapping:: Excellent, excellent presentation sir.

Brilliant.

Brilliant explanation. When i do the front foot elevated split squat can i turn the back leg little bit inside (toes in heel out) or is it something we dont want ? I found that it helps me keep suggested position of the front leg and i can go even deeper. Anyways thanks for this because i was focusing on hip internal rotation of my right leg with all the traditional mobility excercises for years and it gave me some results but this feels like you can get the same results with just couple of sets of this. Squating feels amazing after this. I will be definetely using this as my pre squat routine.

Thank you! Subbed

I feel very sore these days with my normal workouts. My bow legs and weak hips make leg day confusing. I like the way these exercises feel