Why Do I Need Hip Internal Rotation?
Jun 08, 2022
Functionally we don’t often squat, lunge, deadlift, etc with more than a few degrees of hip internal rotation
Just because we don't do these things in everyday life, that doesn't mean that we don't need strong hip internal rotation.
Here’s what we use Hip IR for:
1) To absorb load when running, jumping, cutting, shuffling, etc. For example, when we're running, our body uses foot pronation, tibial internal rotation, and hip internal rotation to “soften the landing."
2) To create a Stretch-Shortening effect in the hip external rotators
The stored-up energy from absorption allows you to produce a good amount of quick energy. For example, during a depth jump, the calf stretches through a dorsiflexion range of motion (ROM) as we absorb shock and then shortens and creates force through plantar flexion and jumping up.
Putting it all together
When running, we absorb load through hip internal rotation range of motion and stretch the hip external rotators. Then we push off through external rotation. From a numbers perspective, running straight still only requires 10 degrees of IR or so. It’s sports movements like cutting, pivoting, turning, etc where the mechanics of the IR become more critical. Having strength at the end range in general, lets you control the osteokinematics of the joint better.
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