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.

About The Author 

James has an academic background in Sport Rehabilitation and a special interest in Applied Biomechanics. He currently coaches a large number of Runners and Triathletes across all levels of ability and performance. He's grown a strong reputation for enabling athletes to improve their running performance and overcome running injuries through improving their Running Technique and developing Running Specific Strength.



  • 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!

  • 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

  • Great if you have the equipment in your garage

  • Hi James
    Do you have a ‘stand alone’ link for this
    Hip mobility routine please?
    I’d like to send it to one of my patients

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