Supine Bent Leg Internal Hip Rotation Stretch
Supine stretch that improves hip internal rotation while the body is supported.
Glutes & HipsBeginnerMobilityStretch
At a glance
| Muscles worked | Primary: hips (internal rotators). Secondary: glutes |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Mobility · Stretch |
| Sets & reps | 3 sets × 10 seconds |
| Estimated calories burned | ~10 kcal |
| Equipment | None needed |
How to do it
- Lie on your back with one knee bent and foot flat.
- Gently guide the knee inward across the body to stretch into internal rotation.
- Hold for 10 seconds.
- Switch sides.
- Repeat for 3 sets each side.
Coaching tips
Benefits
Supine stretch that improves hip internal rotation while the body is supported.
Common mistakes
Avoid forcing the knee down or lifting the hips.
Make it harder
Gently increase the rotation range.
Make it easier
Support the leg with a hand or cushion.
Breathing
Breathe deeply and relax into the stretch.
Build a workout with this exercise
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Beginner · 3 sets × 10-12 each legGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.