Internal rotation of the hip is often a dysfunctional or restricted movement in many people. Improving your hip internal rotation can lead to an increase in function, decrease in hip pain, and sometimes a decrease in lower back pain.
To perform this exercise, lay on the floor with your feet apart and knees bent. Then, one leg at a time, move the knee inwards towards the floor. Repeat on the opposite side. Ensure that the pelvis doesn’t lift off the floor. You can hold it down with your hands by placing your hands on the bony prominences at the front of your pelvis and pushing down. Repeat 15-20 times for best results.