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Hip Internal Rotation Training to Prevent a Rounded Back in 50 Years

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Muscle Blueprint - Fitness | Health | Abs

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170,162 views • 5 months ago •via X (Twitter)

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Most people never train hip internal rotation
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This is the kind of video you save and actually use 📌 It’s a 90/90 hip mobility progression. You sit with both knees bent at 90° — front leg in front, back leg out to the side — then work through controlled rotations instead of bouncing around. Core of the session: settle into 90/90 so both hips are loaded train external rotation on the front hip and internal rotation on the back hip add thoracic rotation so the upper back turns instead of the low back use active lifts/holds so you’re controlling the hip, not just hanging in a stretch switch sides and progress the range only when it stays clean Uses: improves hip IR/ER, thoracic rotation, and active hip control so the lumbar spine stops compensating. Result: hips move better, low back takes less leftover stress, and that repeating tightness/pain has a real reason to calm down. Slow. Daily. Don’t force the range.
1:06

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This is the kind of video you save and actually use 📌 It’s a 90/90 hip mobility progression. You sit with both knees bent at 90° — front leg in front, back leg out to the side — then work through controlled rotations instead of bouncing around. Core of the session: settle into 90/90 so both hips are loaded train external rotation on the front hip and internal rotation on the back hip add thoracic rotation so the upper back turns instead of the low back use active lifts/holds so you’re controlling the hip, not just hanging in a stretch switch sides and progress the range only when it stays clean Uses: improves hip IR/ER, thoracic rotation, and active hip control so the lumbar spine stops compensating. Result: hips move better, low back takes less leftover stress, and that repeating tightness/pain has a real reason to calm down. Slow. Daily. Don’t force the range.

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I have a secret for you, don’t tell anybody 😉 You can cover a lot of the mobility demands in the golf swing with just this exercise. Internal hip rotation & thoracic spine rotation. Golf is easier when you have both. 15 reps, switch legs & rotation direction. Repeat daily.
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I have a secret for you, don’t tell anybody 😉 You can cover a lot of the mobility demands in the golf swing with just this exercise. Internal hip rotation & thoracic spine rotation. Golf is easier when you have both. 15 reps, switch legs & rotation direction. Repeat daily.

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0:49

I have a secret for you, don’t tell anybody 😉 You can cover a lot of the mobility demands in the golf swing with just this exercise. Internal hip rotation & thoracic spine rotation. Golf is easier when you have both. 15 reps, switch legs & rotation direction. Repeat daily.

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If I only had 10 minutes to work on hip mobility per day, here’s what I’d do ⏱️ This is a simple, yet highly effective series of exercises that hits all the main elements of hip mobility: ✅Extension ✅Flexion ✅Internal Rotation ✅External Rotation ✅Abduction ✅Adduction
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