Seated Hip External Rotation Exercise Guide
Exercise Profile
- Target
- Deep Hip External Rotators
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Deep Hip External Rotators
- Secondary Muscles
- Tensor Fasciae Latae, Gluteus Medius
- Intensity
- low
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 2.5
- Alternate Names
- Hip External Rotation Stretch
Visualised Target Muscle Groups
Front
Back
How to: Seated Hip External Rotation
- Sit on an exercise mat with your legs bent at a 90-degree angle and feet flat on the floor.
- Place one ankle on the opposite knee, creating a 'figure four' position.
- Gently push down on the knee of the elevated leg using your hand to increase the stretch.
- Hold this position for a few seconds, focusing on the stretch in your hip.
- Switch legs and repeat for the desired number of repetitions.
Common Mistakes
- Allowing the back to round during the exercise.
- Using momentum instead of controlled movements.
- Not fully rotating the hips during the movement.
Modifications
- Perform the exercise seated on a stability ball for better support.
- Reduce the range of motion if experiencing discomfort.
Tips
- Keep your back straight and core engaged during the exercise.
- Move your legs slowly to maintain control throughout the movement.
- Ensure your feet are aligned and toes point forward when starting and returning to the position.
Seated Hip External Rotation Alternatives
Tags
hips
external rotation
stretching
mobility
strength
beginner
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