@korey_rowe: Hip Health ⚙️ Hip internal rotation is the femur rotating inside the socket. It’s non-negotiable for squats, running, and knee + spine protection. 1. Test it seated. Support the knee. Rotate the foot outward. Compare sides. That asymmetry you feel? That’s the limiter. Restore it in this order: • Half-kneeling banded adduction → recenters the femoral head • Isometric pigeon (heel higher than knee) → builds strength at end range • Prone hip CARs → exposes true rotation without compensation #mobility #motivation