Your internal hip rotators include the gluteus minimus, gluteus medius and tensor fasciae latae muscles. According to "Yoga Journal," these muscles, which connect the outer pelvis to the outer upper femur, not only internally rotate your hips but also help stabilize the weight of your upper body as it's transmitted to your legs. These muscles can be strengthened with specific exercises and movements.
Lying Internal Hip Rotation
The lying internal hip rotation is an exercise to get you familiar with the internal rotation movement while strengthening the muscles involved. Lie on your back with your legs extended. Begin with your legs relaxed, allowing them to roll outward. Roll your legs back in so that the inside edges of your feet touch. At the same time, press your inner thighs firmly toward the floor and together. Hold this position until your muscles fatigue. Repeat the exercise three to five times.
Sitting Internal Hip Rotation
This exercise will help to strengthen your hip and your internal hip rotators. Sit on a bed or table with your feet off the floor and your lower legs hanging freely. Start with your knees bent and your feet together. Keeping your knee bent, move your right lower leg and foot to the side by internally rotating your hip. Return your foot to the starting position and repeat the exercise with your left leg. Complete 10 repetitions per leg.
Unilateral Hip and Knee Flexion
The unilateral hip and knee flexion will strengthen your tensor fasciae latae muscle. Stand with your feet slightly apart. Shift your weight to your right leg and tighten your gluteal muscles on that side. Bend your left knee and slowly lift your thigh to waist level without allowing your hip to drop. Lower your leg and repeat the exercise with your right leg. Continue to alternate legs until you have completed 10 repetitions per leg. Increase the difficulty of this exercise by adding ankle weights or another form of resistance.
Cable Hip Abduction
Cable hip abductions simultaneously work all three muscles responsible for internal hip rotation. Stand with your left side next to a low-pulley machine. Attach an ankle cuff to the pulley and then attach the cuff to your right ankle. Step away from the machine so that there is tension on the pulley and grab the support bar for balance. Transfer your weight to your left leg and lift your right leg straight up to the side away from the pulley machine. Slowly return to the starting position. Complete 10 reps and then switch sides. Make this exercise easier by performing it without any resistance. Simply stand or lie on your side and lift your leg, abducting it from your body.
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