Develop bilateral hip internal rotation strength and awareness with this supine IR pulse drill — a simple, accessible movement that uses a yoga block between the knees to create a clear, tactile cue for internal rotation, training both hips to rotate inward simultaneously in a stable, grounded position.

Lying on your back in a deadbug base with knees bent to approximately 90 degrees and feet flat or lifted, a yoga block is squeezed firmly between the knees throughout. From this stable, symmetrical starting position, both hips rotate internally together — the knees pressing inward against the block as the hips drive into IR — and then return, pulsing through the movement in a controlled, rhythmic pattern. The block provides immediate feedback — if the knees are not pressing against it, the internal rotation is not happening. If the block is being gripped rather than pressed, the movement has shifted from IR to adduction. The distinction matters.

The deadbug base keeps the pelvis anchored and the lower back grounded, ensuring the rotation is coming from the hips and not being assisted by pelvic tilt or lumbar movement. Both feet and the lower back should maintain consistent contact with the floor — or the base position should remain stable if feet are lifted — throughout every pulse.

Bilateral hip IR pulses in this position train the internal rotators of both hips simultaneously — a pattern that is rarely loaded directly in conventional training. The block cue ensures the movement is genuinely hip-driven rather than knee-driven, and the deadbug base eliminates pelvic compensation by anchoring the pelvis firmly against the floor. The pulse pattern — rotating in, returning, repeating — creates a continuous, rhythmic demand on the internal rotators, building both strength and neuromuscular awareness in a range that most people have never consciously accessed before. The simplicity of the setup makes this an ideal drill for introducing hip IR training or for warming up the internal rotators before more demanding end-range work.

This should feel like a focused, rhythmic contraction deep inside both hips simultaneously — a sensation of the femurs rotating inward within the hip sockets while the knees press against the block. The lower back should feel grounded and stable throughout. Any lifting of the pelvis or arching of the lower back signals that the movement is being assisted from below — reset the base and find the rotation from the hips only. The block press should feel active and intentional with every pulse, not passive or incidental. Over time, this drill builds bilateral hip IR awareness and strength that supports better squatting mechanics, improved gait symmetry, and long-term hip health.