Quadruped and Sidelying T-Spine Rotation Sequence

The hip complex consists of multiple components: the hip joint, pelvis, and lumbar spine. The key is to coordinate the pelvis and spine to provide optimal stability in order to get non-compensatory rotation at the hip joint in both internal and external rotated positions. But it's something that must be practiced. For getting the most out of your hip rotation, especially during the squat, hip hinge, and lunge, you must first have a stable pillar unit. From there, you'll be able to rotate your hips in other movements. – Dr. John Rusin