Shoulders · Bodyweight
Internal Rotation Hip - Medial Rotation
How to do the internal rotation hip - medial rotation, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Sit or lie with your hip and knee bent. Keeping the knee in place, rotate your lower leg outward so the thigh turns inward at the hip. Hold the end position briefly, then return with control and repeat on each side.
- 1Feel the hip rotate the thigh inward toward the midline
- 2Keep the movement at the hip, not the knee joint
- 3Move deliberately through a pain-free range
Common mistakes
- Do not twist or stress the knee to gain range
- Avoid letting your pelvis tilt to cheat the motion
- Do not push into any pinching at the hip
Muscles worked
The internal rotation hip - medial rotation mainly works the internal rotators, with the adductors assisting.
- Internal RotatorsPrimary
- AdductorsSupport
- GlutesMinor
Kovo programs the internal rotation hip - medial rotation for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.