Hip Exercises

Hip Rotation Exercises

Hip rotation turns the thigh inwards and outwards in the socket. Loss of rotation is often an early sign of hip arthritis, and restoring it helps with putting on shoes, getting in and out of cars and sport.

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What it does

Rotation exercises keep the hip capsule mobile and strengthen the muscles that control rotation during walking and turning.

Our physiotherapists use it most often for hip osteoarthritis, hip impingement and hip labral tear, and it features in our joint pain physiotherapy programmes.

How to do it

Seated rotation: sit upright on a high chair with knees at 90 degrees. Keeping the knee still, swing the foot outwards (internal rotation), then inwards (external rotation).
Lying: lie on your back with knees bent and let one knee fall outwards gently, then bring it back.
Band: sit with a band around the ankle anchored to the side and rotate the foot against it.

How much

10 to 15 repetitions each direction, 2 sets, once a day.

Common mistakes

Moving the knee instead of turning the thigh.
Forcing painful end range.

Stop and check with us if

You have hip replacement precautions restricting rotation.
Rotation causes sharp groin pain or clicking.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

Why is internal rotation limited in arthritis?

It's often the first movement affected as the joint capsule stiffens.

Is clicking a problem?

Painless clicking is common. Painful catching may need assessment.

Related treatments

Joints

Ready to feel better?

Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.