Strengthen and expand your hip internal rotation end range with PAILs and RAILs in a supine position using a stick, PVC pipe, or dowel — an accessible, well-controlled drill that uses the stick as a passive lever to achieve end-range hip IR and then trains the tissue to own and extend that range through targeted isometric loading.

Lying on your back, the stick is used to passively pull the hip into internal rotation — the opposite end of the stick acts as a control point, allowing you to rotate it to dial the depth of IR range in or out with precision. More rotation on the opposite end of the stick drives the hip deeper into IR, increasing the load. Less rotation backs the hip out of range, making the position more accessible. This built-in fine-tuning makes the drill scalable to any level of hip IR availability and allows for small adjustments mid-drill without losing position.

From this passively achieved end-range position, the drill moves through two distinct isometric phases: for PAILs, push the leg against the stick — attempting to rotate out of IR — while the stick holds firm and prevents any actual movement. For RAILs, actively pull the knee further away from the body, attempting to drive the hip into deeper internal rotation using the internal rotators themselves.

PAILs (Progressive Angular Isometric Loading) contract the hip external rotators — the muscles being stretched at IR end range — building tensile strength and tissue resilience directly through the lengthened tissue. The stick acts as an immovable anchor, ensuring the contraction is purely isometric with no actual rotation occurring. RAILs (Regressive Angular Isometric Loading) then fire the internal rotators — the short-side, regressive tissue — actively pulling the knee further away from the body and driving the hip deeper into IR range. The supine position removes the postural demands of seated or quadruped variations, making it easier to isolate the hip without compensation from the pelvis or spine — an ideal entry point for those new to hip IR training or those with limited active range.

Expect significant effort through the outer hip and glute during PAILs as the external rotators push hard against the stick. During RAILs, expect a deep, concentrated contraction through the back and inner hip as the internal rotators actively pull the knee further into IR. The stick should remain completely still during PAILs — any movement compromises the isometric load. The supine base should feel stable and grounded throughout both phases, with no rocking of the pelvis or lifting of the lower back. Over time, this drill builds genuine active hip IR range that translates to better squatting, running, rotational sport performance, and long-term hip health.