By Elliott Reid, Osteopath & Founder of Revitalize Clinic, Gravesend
When we talk about hip mobility, most people picture the same familiar stretches: lunges, hamstring stretches, maybe a few glute exercises. But one of the most important vectors of movement—rotation—is often overlooked. As an Osteopath at Revitalize Clinic in Gravesend, I see, time and time again, that when patients lack hip rotation, they lack hip freedom. Limited rotation can contribute to groin tightness, reduced athletic performance, lower-back strain, and even arthritic discomfort.
Today, I want to share one of my favourite exercises to mobilise the hip joint properly. It’s simple, requires no equipment, and—when performed correctly—can dramatically improve your strength, comfort and control around the hip. It’s an exercise we frequently prescribe not only for athletes and gym-goers but also for those managing arthritis or femoroacetabular impingement (FAI).
Before I guide you through the movement, it’s important to understand why hip rotation matters in the first place.
Why Rotation Is Essential for a Healthy Hip Joint
Imagine raising your arm overhead. A simple movement, yet if you rotate the shoulder before lifting, the stretch changes entirely. Rotation dictates where tension is placed and how the joint behaves under load. The hip works in exactly the same way.
Your hip is a ball-and-socket joint designed for a huge range of motion—flexion, extension, abduction, adduction—but also crucially internal and external rotation. Without adequate rotation, other tissues compensate, often leading to groin strain, glute underuse, or lumbar irritation.
At Revitalize Clinic, we regularly see that when rotation is restored, everything from walking to squatting to running becomes easier and more efficient. This is as true for the general public as it is for the strongmen, powerlifters, and semi-professional footballers I treat.
The All-Fours Hip Circumduction: A Complete Hip Mobiliser
Let’s break down the exercise I demonstrated in the video. Performed from an all-fours (quadruped) position, this movement allows you to explore the full capacity of your hip joint while maintaining muscular control.
Step 1: Begin with Hip Abduction
Start on all fours and lift your knee out to the side. This opens the hip into abduction. You may feel the glute med and side-hip muscles switch on. From here, you can straighten the leg out slightly behind you while keeping tension through the hip. Even this simple motion helps warm up the joint and prepare it for more complex movement.
Step 2: Add a Circumduction Motion
From the abducted position, begin to draw a slow, controlled circle with your knee. Think of guiding the hip through as much range as possible without rushing or losing form. This alone enhances your ability to control the hip through multiple planes of motion—something that becomes incredibly valuable before any lower-body exercise.
But this is where most people stop, and this is where we often miss the most important part.
Prioritising External Rotation
When you draw the circle, imagine leading with your knee while keeping the foot lower. This emphasises external rotation, opening the hip outward. As you lift the knee high, graze the supporting knee, open to the side, and push backward, the glutes engage strongly to help stabilise the movement.
This is fantastic for:
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Opening the hip capsule
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Improving squat depth
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Reducing impingement symptoms
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Increasing glute activation
Many clients at Revitalize Clinic—especially lifters and footballers—notice that prioritising external rotation allows them to feel more stable and powerful when loading the lower body.
Don’t Forget Internal Rotation
Now for the often-neglected half of the equation.
To work internal rotation, reverse the relationship between the foot and the knee. This time, leave the foot behind you as you bring the knee down and inward. You’ll notice your pelvis stays more stable and the tension shifts deeper into the groin and internal rotators.
As you move through the circle—knee down, foot back, then sweeping outward—you’re training a rotational pattern that most people rarely use. Yet internal rotation is vital for:
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Walking and running mechanics
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Turning, pivoting and changing direction
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Healthy hip joint spacing
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Reducing groin tightness
It also plays a major role in managing conditions like FAI, where the hip becomes sensitive at specific ranges. Developing controlled internal rotation can reduce the irritation experienced during everyday movement.
Strength + Mobility = Long-Term Hip Health
One of the reasons this exercise is so powerful is that it blends mobility with controlled strength. You’re not just passively stretching the hip—you’re actively guiding it through meaningful ranges. This builds strength around the joint whileencouraging freedom and fluidity.
Many people assume that tight hips need long, static stretches. In reality, the hip responds far better to active, rotational mobilisation. This trains the joint to tolerate tension, load and movement under real-life conditions.
We incorporate this drill at Revitalize Clinic for clients who are:
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Preparing for leg day
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Returning from injury
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Struggling with hip or groin pain
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Managing arthritic stiffness
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Hoping to improve sports performance
Time and again, we see that once clients reclaim hip rotation, their strength, comfort and confidence improve dramatically.
Why We Use This Exercise for Arthritis and FAI
Arthritis:
For those with hip arthritis, rotation is often the first range to become stiff and painful. This mobilisation allows the joint to move in a safe, controlled manner, providing nourishment to the cartilage and easing stiffness. Patients frequently report improved comfort with walking, bending and climbing stairs.
FAI (Femoroacetabular Impingement):
FAI can make traditional flexibility exercises uncomfortable. This rotational approach helps create space in the hip and retrains the neuromuscular system to move more efficiently. It’s an excellent introductory movement before progressing to strengthening and functional training.
What You Should Feel
A good hip mobilisation will feel:
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Controlled
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Smooth
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Strong
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Deep around the hip joint
What you shouldn’t feel is sharp pain, pinching, or instability. If that does happen, we can help identify the underlying cause and provide modifications or personalised treatment.
Guidance From an Osteopath, Personal Trainer and Counsellor in One Place
What makes Revitalize Clinic unique is our integrated approach. As an Osteopath, Personal Trainer and Counsellor, I understand that physical problems often overlap with stress, lifestyle and movement habits. That’s why we pair hands-on treatment with education and tailored exercise to help clients recover quickly and confidently.
Whether you’re managing pain, aiming to improve mobility, rebuilding strength or working through mental stress, we provide an environment where you can progress safely and sustainably.
All exercise comes with its risks so please make sure you’re checked over by an MSK specialist before doing this exercise.
If This Exercise Helped You, We’d Love to Hear From You
Leave a comment, ask a question, or let us know how the mobilisation felt. Your feedback helps us tailor future content so we can continue supporting the community here in Gravesend and beyond.
And if you need personalised help with your hip, your training, or your overall wellbeing, you can reach us anytime.
Contact Revitalize Clinic
📞 01474 356 284
📧 info@revitalizeclinic.co.uk
🌍 www.revitalizeclinic.co.uk
Whether you’re looking for an Osteopath, Personal Trainer or Counsellor in Gravesend, we’re here to help you become pain-free, mentally strong and physically capable.