10/20/2026
👇Here’s my case why this is arguably the BEST hip internal rotation exercise (I explained other reasons in the audio):
🔒 CLOSED CHAIN — Your foot stays planted while your pelvis rotates over your femur, just like it does in the golf swing- The classic 90 90 is open chain and doesn’t work functionally like this.
🔄 LOADED HIP IR — You’re not just accessing internal rotation. You’re loading and controlling it.
🏋🏻 PROGRESSIVE OVERLOAD — Add weight over time to progressively build strength and capacity through the motion.
🔥 ADDUCTOR RECRUITMENT — Pressing into the foam roller increases adductor demand, which contributes to hip rotation and pelvic control.
🍑 HINGE + ROTATION — Combines hip internal rotation with a loaded hinge rather than training it in isolation.
🦵 SINGLE-LEG STABILITY — Control the foot, femur, pelvis and trunk while rotating over one leg.
🛑 FORCE ACCEPTANCE — You’re eccentrically controlling and accepting load as you rotate into the hip.
Mobility isn’t just about how far you can move. It’s about how well you can ACCESS, CONTROL & LOAD that range.
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