this single exercise just did so much for tightness in my right hip/groin/adductor area, and the pain/snapping in my right knee that's been occuring because of it. So much immediate improvement in my internal rotation, and I'm so psyched about it.

At the end of the video. It would be great if you showed an example of using a band to create a distraction.

Great video, very clear, appreciate the in depth rational on the importance of hip rotation

Subscribed, this is so good. I love how you explain stuff.

Amazing explanation! Hip Int/Ext is something we focus so much on in our program, and love these technique variations as well as self-assessment suggestions in this video 🙏.

Subscribed and liked! Been looking for this clear and useful explanation for some time now!

Great information as always k thank you

Love this...and you! Hope you are awesome!

that's wild man. i've been lacking this all my life and i didn't even know.

Such great nutrition for my hips!!!! Thank you!!!

Incredibly inspiring video!!

I m blown away, I had almost no rotation at all for years. I ve been doing that with a band for a week, and I can rotate around 50° external and 30° internal. Thank you very much sir! I had no clue it could be possible

I love this channel

this is amazing!

Timing wow. Just been doing knee external rotation exercise with ankle weights and feel so much more secure in hips from that alone.

Looks like I got some noodling to do. Thanks 😊

Wonderful deep knowledge 🙏

Thank you, good points

I'm 4 months post total hip replacement. I had hip dysplasia and lost a lot of the external rotators' mass and strength. Will you please do a video for regaining those muscle attributes with a recent surgery? Thanks for all the helpful information.

Great video great workout Training body great show

My homework! Thanks.

Thank you sooooooo much!

Great value thank you

Thank you so much sir

That t-shirt is amazing 🤩 Good video too 😁

Brilliant! Just found your channel… subbed.

Not even halfway through this video and yet to get to the main point and I subscribe.

This is also really important for roundhouse kicks in muay thai. Thanks for sharing!

Helpful. Thanks. I get the problem. I have bands. Can you do a vid on how to incorporate them?

This is all key for snow sports (skiing and especially snowboarding).

oh thank you so much : O, my his rotate a lot better now lol. hopefully this fixes my deadlift :B

Upon my last physical my dr suggested yoga as my left hip has very poor flexibility. Thanks for this video.

I was waiting for this,, my right hip is flexible but my left hip is not rotating to outward that much as the right does.

I have a specific reason as to why I can't move my hips laterally, and it implies a very harrowing event. 15 years ago, I was in a judo class (green belt), and one particular day, after class, we did a stretching segment, and in this last segment we had to sit in criss-cross pose. Most of the students were able to do it with relative ease, while some others struggled a bit but got in the ideal pose after a few tries. As for me, I couldn't even get my knees below my lungs, totally folded onto myself. The instructor came to me and tried to get my knees at least to the belly button level. Then it happened: double snap on both sides, absolute excruciating pain, blood gushing from my thighs... Both of my hip joints had totally ruptured. I was quickly brought to the nearest hospital (in France), barely alive, and I spent an entire year there, waiting for my hips and legs to be fully repaired and healed. Then came another 8 months of full rehab of the hips and legs, just to be able to walk and sit with assistance. My doctors also forbade me to move my legs laterally beyond my shoulders width, otherwise the repairs would be undone and I would be forced to have a double hip replacement, and a longer rehab period with it... Nowadays, I can walk fairly long distances on a daily basis (even did nearly 80 miles on my NYC trip back in February), and I can somewhat sit without assistance, but I do help myself with upper objects (table or office counter, door frame). Sadly, I can't do any sports whatsoever, other than going to the gym and do mainly uppper-body machines and treadmills. I can not jump, run or jog for the rest of my life, as well as never cross my legs or feet. So yeah, I'm in a pretty bad shape down there. I'm not trying to become the next John Cena, but I try to keep myself somewhat active and not go beyond my already limited motion range.

Man. I wish you were in the DFW, TX area. I could definitely use your help. Have anyone over here that you trust?

Good video. Very painful for to attempt crossing my right leg, guy style, I suspect it's because I have always placed my left ankle over my right knee for that 90 degrees. Thanks.

Love it

Great information my left hip is locked shifted upwards I have lateral pelvic tilt causing one leg shorter than right need help unlocking my left hip back to alignment please give me the best advice that will help me align my left hip thank you

Thanks for the video. Do you have a link to those shorts? I'd like a pair.

Yup need more active hip rotation for sure.

He knows what he is talking about

Hello everyone. It's my favourite KZfaqr.

After seeing two videos of yours, I'm subscribing. The only others I follow are Athlean-X, Calisthenic Movement, and Shredded Sports Science.

Don't tell me I can't be at full power. This isn't even my final form.

Hi, could you provide the link for the virtual mobility coaching program? 😊

Would u be able to review the Postural Restoration Institute exercises for this or just any in general? As a PTA I'm trying to find comparable and effective but less complex exercises for patients in pain as they get easily frustrated with too many cues a lot of times and forget how to perform them at home themselves. Thank you!!

Broke the femoral shaft under the ball badly 7 weeks ago. I'm 54 and in good shape otherwise. They put in metal. I can walk now and motion is good. I have hip pinch and reduce flexion 115 deg about. Any tips on how to get my knee futher towards my chest?

Is this a good drill to increase deadlift 1rm

OMG those legs ! I had a PNF knee problem a few years ago which has never been 100% since Now my lower back is painful on the left side radiating to the right side. Going to try some of this to see if it makes a difference.

I have basically no movement in the hip. Should I start with the movement you describe?

I’ve had an anterior left hip replacement. Will that impact my ability to rotate? Bought your book Built to Move and working on the first exercise (sit down and get back up with out hands)

Is this effective if you're bow legged? I was told that having bow legs means you'll have joint pain when you're older.

Would you recommend someone to go through these exercises even if they know they have hip dysplasia and arthritis?

This is femur rotation focussed, not so much the actual hip bone itself, which is very important for 'hip' rotation.

Wondering, has anyone tried this with placing a block/barrier in front of the bent knee? I am finding that it's difficult to generate the lateral force necessary once I've passed a certain point in flexion.

I'm lacking rotation on one hip at the moment (no idea why, haven't been to the gym all year, Covid eh), I don't have access to propping a band up, should I just continue 'flossing' where I can?

Outstanding demonstration. I am not sure of how you might use the bands to correct such a defect. Is there a demonstration in another video?

Wish you had showed some band stuff. I'll check out your channel I guess

This good stuff. The band helps it feel more open. My rotation angle seems OK but clicks a lot unless I put the band on it.

what do you call that knee pad?

Well apparently I have great hip mobility but when I get a thai massage (am I'm SEA at the moment so they are the real deal and real cheap) I feel like I might have to tap out when they start stretching my hip and knee!

Almost kinda sorta the answer to my IG question with my hip replacement

I have 3 heirnated discs but I also have tight hips any advise

You are so right and a lot of people want to be right instead of giving them self an opportunity to learn something new .. I recommend you to look up VOILA METHOD It’s an amazing technique that allows you to find where the blockage is that actually affects what ever symptom or condition you are experiencing.. and it also helps in finding the solution .. the body is so so so incredible .. the connections are endless.. peace and thanks for sharing .. I just fixed my right legs rotation by doing a bit of cranial bones corrections and voila !! Haha done .. took me actually 30 seconds .. believe it or not 🤔

Watch what you have to go through to use Brian Mulligan's band distraction technique (his video is on YT). Forget about doing it yourself - there's no way. And even the therapist has to go through a number of gyrations with a rigid band to apply the technique properly. Great in theory, but not very practical without a therapist who knows what they are doing.

Even those positions don't check it all.. Something is wrong with my hip. I'm trying to figure it out I'm constantly getting into exercising stretch positions where I find one hip is not working correctly!. Or the same as the other. And something is majorly wrong.. But going by general tests ALONE we wouldn't find the issue OR WORSE the physician would think I'm fine and that's not an issue

What does noodle mean???

I'm confused how we use the bands?

I think we should move Wednesday ahead of Tuesday. Tuesday has had that position long enough.

Hip rotation! Who woulda thought? The Supple Leopard would!

So as I watch this, it makes sense. What I am seeing in your execution is a tremendous amount of lumbar lateral flexion in demonstrating hip rotation with knee connected to the ground. How do you minimize this in order to drive the effect into the hip as intended?

It's ridiculous how bad my hips are. I'm a healthy weight, 33 year old working out regularly as of the past 6 years or so. Sadly, the previous years of sedentary lifestyle have ruined my hip mobility. My legs sit naturally at 20 degrees external rotation. It is downright painful to hold them at 0 degrees. Any degree of internal rotation is impossible. I'm pretty sure serious surgery is my only option at this point.

Thanks Kelly I was looking for something like this. I need to use the bands to create distraction. How heavy of a band should I use? I'm over 250 lbs.

<a href="#" class="seekto" data-time="470">7:50</a> when one crosses the leg over like that and swivels side to side and it hurts the back?... What does that generally mean please?... Anybody??

So… I do feel a pinch but I don’t understand what is band distraction… what am I supposed to do here?

My hip is like stuck to my ribs/low back this is terrible feeling

is this one and done or do you need to do this every day for it to keep?

I have zero to 1 degree internal rotation 😢 any help? My IT Band pops out at the knee if I try pigeon. Also can’t squat to the bottom at all. Glutes are atrophied bad

Been using this MOB since waaaaay back in the day thanks to Kelly. It keeps this old fart moving like a younger man. 😊. And now, I’ll always picture alien popping out of my glute when I do it 😂

Torn labrum. Operate vs rehab? What if rehab isn't solving the pain?

Just tried this I pretty much have wooden pirate peg legs

Do you have solutions for someone with a tilted pelvis? I have a lateral tilted pelvis.

<a href="#" class="seekto" data-time="589">9:49</a> All your rotation is in your lumbar. Almost zero hip rotation!

External rotation is easy, it’s internal rotation which is what most people can’t get

Good stuff. I'd love to see some hip flexibility thoughts on surfing pop up from a prone lying position. My hips are all gummed up and I can't get the press up to sideways burpee style sequence going, I can't get my legs under me. Got the explosive power but not the flexibility...

My lower Longissimus is so tight as is my whole hip and glutes on that side, I cannot get a physio or so called to undo it, I have major knots in my opposite quad and tendons above the knee.

I am in OKAY shape HOWEVER I have terrible right hip rotation because I have NO CARTILAGE in my hip and I have tumors on the ball of my femur and sitting sleeping walking I am always in pain. Trying to stretch helps a little but over all I can not do what I used to do :( My right leg has shrunken and is now shorter which also then translates into Back issues which I have to work on daily and Knee issues as well. :(

Hey Kelly, Great video BUT you seem to be moving your pelvis a great deal when talking about internal and external rotation of the femur. Therefore a lot of this movement is happening in your lower back and not your hip. Wouldn't it be better to get the client to not move the pelvis to see the true range of their hip?

Lot of side bend going on there

Bruh this is what I’ve been saying rotate

My daughter likes to sit on the ground on her knees but with her legs rotated out externally so that her feet point outwards. Her grandmother always tries to correct this. Is this a bad habit fo her to sit like this? She’s 6!

The thumbnail hahaha

"do you even wash your feet bruh"

I really need to work on this with the squat test. Working on my roundhouse kick in Muay Thai is killing my low back. Not sure how I let things get so tight.

<a href="#" class="seekto" data-time="252">4:12</a>

Wait this is really easy for me... Anyone else find this easy or am I doing something wrong??

It would be nice to include a video with someone who has femoral anteversion - we always feel left out in these conversations ;-). This does not apply to us....

You need longer shorts

Ah, just another way to teach twerking.

Im confused is this kelly?