10/29/2025
Can you hip shift?
if you struggled with my last post, the curtsey lunges, go back to the ground and get your prerequisites.
One of them is this hip shift 🙌
Hip shifting is one of the highest value movements in our body.
It’s about the hip, being able to sit back in the socket, on its axis, as the pelvis swings around it.
A hip shift is hip INTERNAL ROTATION.
AFIR = Acetabular Femoral Internal Rotation ( more on that coming up)
If you can’t do it, you will be compensating SOMEWHERE in your body, with every step you take.
You need it for walking..hiking…running…crawling…even to squat.
Here are some of my fav ways to test it, train it and own it.
1️⃣ Quadruped with a block…this is great for getting that prerequisite flexibility and to really FEEL the movement.
💡 If you don’t feel a line of tension at the back of your hip shift towards and back into the target hip.
2️⃣ Side lying at a wall
This is about starting to gain control of that motion( mobility) and be able to come in and OUT of it…then back IN.
3️⃣ Supine 90 90 at a wall
💡 If your hips are swinging side to side that is not hip IR or a hip shift
💡 You need a 4-6 inch ball ideally. If the ball is too big you won’t get the IR
4️⃣ Lastly to OWN it you need to take it vertical
🔥 This adds your foot, gravity and intensity so that your body knows how to use it.
There are infinite options in vertical and I highly recommend variety but I love this variation
wedges are optional
These techniques can be found in the movement101membership class LEARN TO HIP SHIFT which has just been uploaded to our library.
Then jump into our deeper dive on hip shifting with our class MASTERING THE HIP SHIFT.
Hip shifting is #6 on my 13 point mobility checklist 🙌
