Hip Health ⚙️ Hip internal rotation is the femur rotating inside the socket. It’s non-negotiable for squats, running, and knee spine protection. 1. Test it seated. Support the knee. Rotate the foot outward. Compare sides. That asymmetry you feel? That’s the limiter. Restore it in this order: • Half-kneeling banded adduction → recenters the femoral head • Isometric pigeon (heel higher than knee) → builds strength at end range • Prone hip CARs → exposes true rotation without compensation Save | Sh
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