The associated squatting patterns in powerlifting and bodybuilding, combined with varrying volumes, intensities and various loads wreak havoc on the hips and its associated musculature. 99.99% of the time the hips are missing a lot of Internal Rotation.  This is due to a number of contributing factors.

  • Poor firing patterns of the gluteal musculature (external > Internal)
  • Overactive TFL (tight internal rotators)  and associated lateral quadriceps
  • Poor Pelvic position and distribution of load
  • overal joint capacity to move independently

It is necessary and essential in sport and in clinical rehab to work from a single joint perspective and then progress to a more global integrated perspective. This ensures a number of things.

  1. The joint can move independently of the surrounding supporting structures and tissues. This is necessary so that if a hip rotates internally or externally it doesn’t take the low back or trunk with it.
  2. Once the joint has interdependence at its end ranges (shortened and lengthened ) you can train specifically to where the load is placed greater to ensure a safer outcome.
  3. A stronger independent joint will be a stronger co-dependent joint

As we progress into intermuscular coordination  (multiple muscles and joints working together) exercises must be approached in the same way. Below is a patient whom I’m working with. We approached his single joint independence first and now have moved to working his pelvis, breathing, and trunk musculature into the mix.

The following is a go to exercise i use when doing the above.

  • Get a foam roller and place it under your shoulders in quadruped position.
  • Place a light band around your arms so its resistance is pullin your arms away from you
  • Set up so your hips and knees are under one another and your pelvis is posteriorly tucked.
  •  Grab a light resistance band and place it around your ankles with a small foam roller or yoga block between your legs
  • Breath deeply diaphragmaticly and exhale forcefully as you tuck your pelvis, squeeze your glutes, protract you shoulders, and drive your heels out(knees driving in).
  • Complete for 3-4 breathas at a time for multiple sets.