This stretch will improve hip movement by freeing up motion of the joint capsule.

Increase your squat depth and get your knees out for a better squat by improving internal-rotation.

This is less of a ‘stretch’ than an active movement of taking the knee towards the floor – alternating side-to-sdie.

Use this along with the stretch for ‘external-rotation‘.

Limited internal rotation is often associated with a restricted joint-capsule, adductors, and hip-flexors on that side.

Try this stretch and retest your squat noting your ability to keep your knees out and get your hips below parallel.

Research shows that 47% of flexibility is in the joint itself.

This is why bands are used with the upper body stretches to create space in the joint-capsule during the stretch.

When stretching the lower-body, use this ‘hip-opener’ stretch for internal rotation – before your stretches.

You can also use it between stretches (like glut or hip-flexor from “Mission-Contro”) and after your lower body stretches.

– Kevin Kula, “The Flexibility Coach” – Creator of FlexibilityRx™

Tags: deeper squat, hip internal-rotation, joint-capsule stretch, knees out squat, perfect squat, squat depth, squatrx