Dowel Hip Internal Rotation

HipHip Flexibility
Written By David Song

DOWEL HIP INTERNAL ROTATION

This is a hip assisted stretching exercise that targets the hip external rotators in hip flexion. You will require a chair or bench and a dowel or broomstick. Take a seat and wrap your leg around a dowel by place it against the inner heel and outer thigh. Maintain contact and use your hands to drive the hip into end range hip internal rotation. Hold this position for up to 30 seconds or 3-5 breaths and repeat between 3-5 times as needed. Normal internal rotation is roughly 45 degrees. Keep the knee bent to 90 degrees.

Muscles Involved:

  • Gluteus Medius

  • Triceps Coxae

    • Superior Gemellus

    • Inferior Gemellus

    • Obturator Internus

  • Quadratus Femoris

Related Conditions:

  • Hip Impingement

  • Hip Osteoarthritis

  • ITB Syndrome

  • Greater Trochanteric Pain Syndrome

  • Hip Bursitis

Related Exercises

Featured
Kettlebell Weight Shift
Hip, Hip Abduction, Hip Adductor, Hip Adductor Stretch, Hip Adductors, Groin, Groin Strengthening, Stretch, Adductor Brevis, Adductor Hallucis, Adductor Longus, grac, Pectineus, Semitendinosus, Semimembranosus
Kettlebell Weight Shift
Hip, Hip Abduction, Hip Adductor, Hip Adductor Stretch, Hip Adductors, Groin, Groin Strengthening, Stretch, Adductor Brevis, Adductor Hallucis, Adductor Longus, grac, Pectineus, Semitendinosus, Semimembranosus
Hip, Hip Abduction, Hip Adductor, Hip Adductor Stretch, Hip Adductors, Groin, Groin Strengthening, Stretch, Adductor Brevis, Adductor Hallucis, Adductor Longus, grac, Pectineus, Semitendinosus, Semimembranosus
Hip Adductor Rock Back
Hip Adductor, Hip Adductor Stretch, Hip Adductors, Hip Stretch, Stretch, Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineus, Gracilis, Semitendinosus, Semimembranosus, Hip Abduction
Hip Adductor Rock Back
Hip Adductor, Hip Adductor Stretch, Hip Adductors, Hip Stretch, Stretch, Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineus, Gracilis, Semitendinosus, Semimembranosus, Hip Abduction
Hip Adductor, Hip Adductor Stretch, Hip Adductors, Hip Stretch, Stretch, Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineus, Gracilis, Semitendinosus, Semimembranosus, Hip Abduction
Modified World’s Greatest Stretch
Hip Flexor, Hip Flexor Stretch, Hip Extension, Stretch, Hip Stretch, Thoracic Mobility, Thoracic Spine, Thoracic Rotation, Thoracic rotators, Iliopsoas, Psoas Major, Hamstring Stretch, Glute Stretch
Modified World’s Greatest Stretch
Hip Flexor, Hip Flexor Stretch, Hip Extension, Stretch, Hip Stretch, Thoracic Mobility, Thoracic Spine, Thoracic Rotation, Thoracic rotators, Iliopsoas, Psoas Major, Hamstring Stretch, Glute Stretch
Hip Flexor, Hip Flexor Stretch, Hip Extension, Stretch, Hip Stretch, Thoracic Mobility, Thoracic Spine, Thoracic Rotation, Thoracic rotators, Iliopsoas, Psoas Major, Hamstring Stretch, Glute Stretch
Elevated Pigeon Stretch
Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Piriformis, Hip Stretch, Glutes Stretch, Stretch
Elevated Pigeon Stretch
Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Piriformis, Hip Stretch, Glutes Stretch, Stretch
Glutes, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Piriformis, Hip Stretch, Glutes Stretch, Stretch
Happy Baby Cradle
Stretch, Hamstring Stretch, Hamstrings, Hip, Hip Stretch, Hip Flexibility, Hip Adductors, Glutes
Happy Baby Cradle
Stretch, Hamstring Stretch, Hamstrings, Hip, Hip Stretch, Hip Flexibility, Hip Adductors, Glutes
Stretch, Hamstring Stretch, Hamstrings, Hip, Hip Stretch, Hip Flexibility, Hip Adductors, Glutes
Happy Baby Rocks
Hamstring Stretch, Hamstrings, Hip, Hip Stretch, Hip Flexibility, Hip Flexors, Iliopsoas, Lumbar Spine, Low Back, Stretch
Happy Baby Rocks
Hamstring Stretch, Hamstrings, Hip, Hip Stretch, Hip Flexibility, Hip Flexors, Iliopsoas, Lumbar Spine, Low Back, Stretch
Hamstring Stretch, Hamstrings, Hip, Hip Stretch, Hip Flexibility, Hip Flexors, Iliopsoas, Lumbar Spine, Low Back, Stretch
Happy Baby Stretch
Hip Stretch, Low Back Stretch, Stretch, Hip Flexibility, Hamstring Stretch, Hamstrings, Hip Adductors, Glutes, Low Back
Happy Baby Stretch
Hip Stretch, Low Back Stretch, Stretch, Hip Flexibility, Hamstring Stretch, Hamstrings, Hip Adductors, Glutes, Low Back
Hip Stretch, Low Back Stretch, Stretch, Hip Flexibility, Hamstring Stretch, Hamstrings, Hip Adductors, Glutes, Low Back
Knee to Chest Stretch
Lumbar Spine, Low Back, Low Back Stretch, Stretch, Lumbar Flexibility, Erector Spinae, QL, Quadratus Lumborum, Sacroiliac Joint, SIJ, Lumbar Stretch
Knee to Chest Stretch
Lumbar Spine, Low Back, Low Back Stretch, Stretch, Lumbar Flexibility, Erector Spinae, QL, Quadratus Lumborum, Sacroiliac Joint, SIJ, Lumbar Stretch
Lumbar Spine, Low Back, Low Back Stretch, Stretch, Lumbar Flexibility, Erector Spinae, QL, Quadratus Lumborum, Sacroiliac Joint, SIJ, Lumbar Stretch
Pigeon Pose
Glutes, Gluteus Maximus, Piriformis, Hip Stretch, Stretch, Hip, Glute Stretch, Hip Abductor, Hip External Rotation, Hip Flexion, Hip Flexibility, Hip Extensor, Hip Extensor Stretch
Pigeon Pose
Glutes, Gluteus Maximus, Piriformis, Hip Stretch, Stretch, Hip, Glute Stretch, Hip Abductor, Hip External Rotation, Hip Flexion, Hip Flexibility, Hip Extensor, Hip Extensor Stretch
Glutes, Gluteus Maximus, Piriformis, Hip Stretch, Stretch, Hip, Glute Stretch, Hip Abductor, Hip External Rotation, Hip Flexion, Hip Flexibility, Hip Extensor, Hip Extensor Stretch
Couch Stretch
Quadriceps, Quadriceps Tendon, Patellar Tendon, Hip Flexors, Iliopsoas, Stretch, Quadriceps Stretch, Hip Flexor Stretch, Hip Stretch, Hip Extension
Couch Stretch
Quadriceps, Quadriceps Tendon, Patellar Tendon, Hip Flexors, Iliopsoas, Stretch, Quadriceps Stretch, Hip Flexor Stretch, Hip Stretch, Hip Extension
Quadriceps, Quadriceps Tendon, Patellar Tendon, Hip Flexors, Iliopsoas, Stretch, Quadriceps Stretch, Hip Flexor Stretch, Hip Stretch, Hip Extension
David Song
Previous

Seated Hip Internal Rotation
Next

Lumbar Cat Cow