Improve Hip Rotation & Capsule Control | Seated Internal/External Hip Activation Drill

Enhance hip capsule control and rotational range with this seated active mobility drill targeting both internal and external hip rotation. This technique helps improve access to deeper ranges while reinforcing upright spinal posture and pelvic positioning. How to Perform It: Sit upright near the front of your sit bones, maintaining a tall spine. Avoid rounding the lower back by preventing posterior pelvic tilt. If needed, use a wall behind you to cue and support proper posture. Begin by gently driving one knee down toward the floor, activating the inner thigh and deep groin. Then reverse the motion, driving the knee upward and outward, activating the outer hip and external rotators. If you feel pinching in the hip joint, walk your hands behind you and lean the torso back slightly. This adjustment gives the hip capsule more space and may improve your available range. Take your time—this can feel tight or restricted initially, but over time it improves joint rotation and control. This drill is excellent for hip joint health, capsule awareness, and preparing the body for deeper squats, lunges, or rotational demands.