PILATES MOTION ATLAS

Supine Hip Internal Rotation | Self-stretch in 3D

Supine Hip Internal Rotation: lying on the back, hip internal rotation and outer hip. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial teamUpdated September 30, 2026

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A schematic 3D view of Supine Hip Internal Rotation — One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

Lying on the back · Hip internal rotation and outer hip

A self-stretch for the hip internal rotation and outer hip. Support your body and stay within a comfortable range.

Starting position

Lie on your back with both knees bent and the feet wider than the hips. Rest the arms on the floor a little away from the body.

Movement phases

1. Set up

Let the back and pelvis rest on the floor.

2. Lower the knee inwards

Slowly lower the right knee towards the left foot.

3. Hold the position

Stop where you feel a stretch on the outside of the hip, and breathe easily.

4. Return

Bring the right knee back up.

What to check yourself

Check that the pelvis is not tipping a lot with the knee and that the knee is comfortable.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

This lesson was put together for this site. It has not yet been reviewed by an expert.

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