Hip External Rotation Test Exercise Guide
Exercise Profile
- Target
- Hip external rotators
- Equipment
- Body weight
- Body Part
- Stretching
- Primary Muscle
- Hip external rotators
- Secondary Muscles
- Piriformis, Gluteus Medius
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2.5
- Alternate Names
- Hip Rotation Assessment
Visualised Target Muscle Groups
Front
Back
How to: Hip External Rotation Test
- Sit down on a flat surface with your back straight.
- Bend one knee and place the sole of your foot on the opposite thigh.
- Gently push down on the knee of the bent leg using your hand, keeping your hips squared.
- Hold the stretch for 15-30 seconds, then switch to the other leg.
Common Mistakes
- Not keeping the hips stable during rotation.
- Overstretching and causing pain.
Modifications
- Perform the test while seated if balance is an issue.
- Use a strap or towel to assist in the movement if needed.
Tips
- Keep your back straight and avoid leaning to the side.
- Focus on controlled movement rather than speed to ensure proper form.
Hip External Rotation Test Alternatives
Tags
hip
flexibility
stretching
mobility
assessment
range of motion
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