Hip Internal Rotation (Side Lying) Exercise


The Hip Internal Rotation (Side Lying) Exercise will stretch and work the hip rotators in the insides of your hips.  Your hip rotators are crucial for providing both stability and power in the golf swing.

The Hip Internal Rotation (Side Lying) Exercise forms part of the Golf Injury Prevention series of innovative and dynamic exercises that will help to protect you from pain and injury by building strength and stability around your most vulnerable areas, while improving mobility, balance and joint function.


Figure 1.  Hip Internal Rotation (Side Lying) Exercise Video.



  • Start by lying on your side, your abdominal muscles engaged, with your head resting on your bottom arm.  Pull your bottom knee slightly towards your chest and rest it on the ground.  Put your top knee in the air with your foot on the ground behind your bottom foot.
  • Rotate your bottom leg, lifting your bottom knee towards the ceiling, keeping your top leg still and your feet on the ground.
  • Return to the starting position and repeat for the desired number of repetitions.
  • Switch sides and repeat.


Keep your torso solid and your abdominal muscles engaged throughout this movement.  Keep your hamstrings relaxed, initiating the movement from the hip rotators in the inside of your hip.

You should feel it working the inside of the hip of your bottom leg.


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