Shoulders · Bodyweight
Lying Hip Internal Rotation
How to do the lying hip internal 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
- time
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Lie on your back with your knees bent and feet flat, slightly wider than hip-width. Keeping your knees roughly in place, let one knee drop inward across toward the other leg, rotating from the hip, then return to start and repeat or alternate sides. Move slowly through a comfortable range to open the hip's internal rotation.
- 1Feel the rotation deep in the hip joint as the knee drops inward
- 2Keep the movement coming from your hip, not your lower back
- 3Stay relaxed and move slowly through a pain-free range
Common mistakes
- Don't force the knee past a comfortable range
- Avoid lifting your hips or twisting your pelvis off the floor
- Don't rush the rotation; keep it controlled
Muscles worked
The lying hip internal rotation mainly works the internal rotators, with the glutes and adductors assisting.
- Internal RotatorsPrimary
- GlutesSupport
- AdductorsSupport
- Lower AbsMinor
- ObliquesMinor
- HamstringsMinor
- Hip FlexorsMinor
Kovo programs the lying hip internal 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.