Exercises for internal hip rotation are designed to strengthen your hips as well as increase flexibility in your hip muscles. According to Quick Care, in addition to strengthening your hips, hip rotation exercises will also strengthen your leg muscles. Exercises for internal hip rotation can be performed on a floor, bench or exercise ball depending on what you have available.
Side Lying Hip Adduction
This side lying exercise will strengthen butt and hips as well as your thighs. Lie down on your right side with your left arm extended and resting on your left side. Bend your right arm at the elbow, placing the arm under your head for support. From this position, take your right leg and lift it up off the ground, keeping it extended as you lift it up. Minimally rotate the leg in towards your body as you lift your leg up and hold for several seconds. Lower your leg and repeat. Repeat the exercise on your left side before finishing.
Ball Squeeze
This ball squeeze exercise will strengthen your hips by rotating them inwards. Lie down on the floor directly in front of a wall. Place both of your feet on the wall, bending at the knees until you create a 90 degree angle. Place a ball in between your knees and rotate your hips internally, pushing against the ball for resistance. Hold this toned position for as long as you can before relaxing. Repeat until fatigued.
Medial Rotation
This exercise is designed to improve your internal hip rotation. Sit down on a bench with your back straight and feet flat on the floor. From here, lift your legs off the ground, extending both of them out and way from your body. With your abdominal muscles tight, rotate both of your hips inward towards the middle of your body. According to EX RX, you can rotate your hip inward by moving your pelvis or thigh inward. As you improve, add ankle weights to the mix to make it more difficult.
Seated Hip Internal Rotator Stretch
This exercise for internal hip rotation will stretch your hip muscles. Sit down on the ground with your back straight and your hands on the floor for balance. From this position, bend your left leg at the knee placing the lower portion of your leg directly under your knee. From here, extend your right leg, pushing your right leg down towards the floor. Hold this stretch for several seconds before releasing. Repeat with your other leg before finishing.
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