Hip - Lateral Rotation (External Rotation) Exercise Guide
Exercise Profile
- Target
- Sartorius
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Sartorius
- Secondary Muscles
- Deep Hip External Rotators, Gluteus Medius
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2
- Alternate Names
- External Hip Rotation Stretch
Visualised Target Muscle Groups
Front
Back
How to: Hip - Lateral Rotation (External Rotation)
- Stand with your feet shoulder-width apart.
- Rotate one hip outward while keeping the other leg stationary.
- Hold the stretch for 15-30 seconds, then switch legs.
- Repeat for several sets as necessary.
Common Mistakes
- Over-rotating the knee which can cause discomfort.
- Forgetting to breathe deeply during the stretch.
- Rounding the back instead of keeping it straight.
Modifications
- Perform the stretch seated if standing is difficult.
- Use a wall for support if balance is an issue.
Tips
- Keep your back straight while rotating your hips.
- Perform the stretch slowly to avoid injury.
- Focus on your breathing to enhance relaxation.
Hip - Lateral Rotation (External Rotation) Alternatives
Tags
hips
stretching
mobility
beginner
external rotation
flexibility
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