|To improve internal rotation of the hip by targeting the hip capsule and soft tissues in the hip when moving into flexion. Helps increase external rotation in a squat as well, as is good for people with patello-femoral joint pain and problems|
Hook your foot around a kettlebell or heavy object such as a sofa, so the hip is internally rotated. Then sit back towards the foot so you move into hip flexion and then reach forward with your hands. You can then oscilliate at end of the range but don't bounce.
Don't move into sharp jamming feeling int he hip, and be careful not to create too much torque in the knee joint either.