The Mazé Method Asana: Internal Rotation In Back Bending Poses With Noah Mazé

We cue internal rotation of the hips/legs quite a bit in backbends, but HOW do you actually do this and WHAT muscles do it? Try this drill, and here’s a bit more kinesiology/anatomy info for your consideration— 💪🏽🙏🏽🤸🏽‍♂️❤—There are no primary internal rotators of the hip, only secondary ones. All other planes of movement at the hip have primary muscles responsible for that motion except with internal rotation. To learn more about this, check out our online anatomy courses

👉🏽here’s one example

Secondary hip internal rotators are the anterior fibers of the gluteus minimus and medius, tensor fasciae latae, adductor longs and brevis, pectinous, semitendonosus, semimembranosus

So when we cue to medially rotate the thigh in a backbending poses, the internal rotation occurs primarily from the action of the medial hamstrings, which also contribute to hip extension. This has a secondary effect in the pelvis, in contributing in the reduction of over recruiting the gluteal muscles in this pose.