Shakira said it best—hips don’t lie.

And if yours are telling you they’re tight, it’s time to listen.

Unlocking better hip rotation can improve everything from your workouts to your posture, and when it comes to flexibility goals, your hips are often the gatekeepers to progress.

By focusing on both internal and external rotation, you can build stronger, more mobile hips that support movement and prevent discomfort.

Internal Hip Rotation Stretches

1. 90/90 Stretch

This seated classic does double duty, stretching both internal and external rotators simultaneously. It’s a staple for improving all-round hip mobility.

Sit with one leg bent in front of you at a 90-degree angle and the other bent behind you at 90 degrees. Keep your torso upright, or lean slightly forward over the front leg for an external hip stretch. Then, twist gently toward the back leg to work on internal rotation.

The back leg’s internally rotated position stretches and strengthens the internal rotators. The forward lean over the front leg targets the external rotators, offering a comprehensive hip opener.

2. Reverse Clamshell

The reverse clamshell is an underrated hip mobility exercise that directly targets the muscles responsible for internal rotation.

Lie on your side with your knees bent and stacked. Keeping your knees together, lift your bottom foot upward while engaging your core. Slowly lower it back down.

By isolating the hip’s internal rotators, reverse clamshells build functional strength and improve stability.

3. Windshield Wipers

Dynamic and easy to perform, windshield wipers provide an adaptable introduction to internal rotation.

Lie on your back with your knees bent and feet flat on the floor. Drop both knees to one side while keeping your shoulders grounded. Return to center and repeat on the other side. Perform 10 slow reps in total.

The inward movement of each knee stretches and mobilizes the internal rotators. As a bonus, it warms up the hips dynamically.

External Hip Rotation Stretches

1. Butterfly Stretch

This beginner-friendly stretch is perfect for opening up the hips, groin, and deep rotators.

Sit on the floor with the soles of your feet pressed together and your knees out to the sides. Sit tall and hold your feet or ankles. Gently press your knees toward the ground, breathing deeply. Hold for 30 seconds to a minute.

By splaying the knees outward, the butterfly stretch encourages external rotation and gently releases tension in the inner thighs.

2. Pigeon Pose

The pigeon pose is great for anyone looking to stretch the glutes and deepen external hip rotation.

From a plank or downward dog, bring one knee forward and place it behind your hands, with the shin angled diagonally. Extend your back leg behind you, keeping your hips square. Sit tall or fold forward for a deeper stretch. Hold for 30 seconds per side.

The front leg is deeply externally rotated, targeting the glute muscles and piriformis, while the back leg helps open up the hip flexor.

3. Frog Pose

This stretch is excellent for increasing external rotation while also targeting the inner thighs.

Start on all fours, then widen your knees as far as is comfortable. Keep your feet in line with your knees, forming a 90-degree angle. Slowly rock your hips back toward your heels, breathing deeply. Hold for 30 seconds to a minute.

By spreading the knees apart while keeping the hips in alignment, frog pose stretches the external rotators and hip adductors.

The Importance of Hip Rotation and Mobility

Hip mobility and rotation are fundamental for athletic performance, injury prevention, and everyday movement. The ability to rotate the hips internally and externally allows your body to absorb force efficiently and move in all directions, without compromise. 

Without proper hip mobility, the lower back, knees, and ankles often overcompensate, leading to discomfort or injury.

Internal rotation is particularly useful for stability in movements like walking, running, and squatting. 

Meanwhile, external rotation supports lateral movements and deep squats while ensuring a strong connection between your hips and core. 

Incorporating stretches that target both directions will help you build strength, stability, and resilience across all activities.

Get Started with STRETCHIT

Ready to unlock your hips’ full potential?

Improved hip rotation isn’t just about feeling good in the moment—it’s about creating a foundation for better movement in your workouts, daily life, and even your long-term joint health. 

Whether you’re aiming to deepen your flexibility, improve athletic performance, or simply move more freely, focusing on your hips is a game-changer. 

STRETCHIT offers personalized programs designed to target flexibility and mobility in a structured, effective way. With expert-led sessions and tailored progressions, you’ll have the tools you need to make measurable improvements while protecting your body from injury.