Hip Mobility Exercises: Extension & Internal Rotation

I recently stumbled across a video from Dr. Kelly Starrett at MobilityWOD.com.

Kerry shows us a couple of neat ideas of how to progress your mobility work into extension and internal rotation of the hip – two hugely important, and often restricted movements in runners and triathletes.

Glute Activation & Hip Mobility Routine >>
Free Download [PDF]

Last updated on June 10th, 2019.


  1. I run with my toes pointing out. And the faster I go the more they point outward. I believe that I may have an internal hip rotation issue. Am I correct. If so, how can I improve this to get my toes pointing more straight forward? If not, what doi you think my issue is?

    Thank you!

  2. There’s an even easier way to drive internal rotation and external rotation in the hips than this. For internal rotation, create the shape of the letter T with one foot over another and for external rotation, stand with feet hip width apart then turn to 90 degrees keeping the static foot pointing forward

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