Hip - Lateral Rotation (External Rotation)

Increase hip mobility and flexibility through external rotation with this bodyweight stretch. Improve joint health and range of motion.

BeginnerHips Body weight

Movement: Isolation
Force: Static
Per set: 1 min
Rest: 30s

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Variations of Hip - Lateral Rotation (External Rotation)

Isolation

Band Seated Hip External Rotation

Hips · Deep Hip External Rotators · Band

Intermediate

Isolation

Band Seated Hip Internal Rotation

Hips · Gluteus Medius · Band

Intermediate

Isolation

Band Lying Hip External Rotation

Hips · Deep Hip External Rotators · Band

Intermediate

Isolation

Hip - Medial Rotation (Internal Rotation)

Hips · Body weight

Beginner

Description

A stretching exercise that targets the hip muscles, specifically focused on increasing the mobility and flexibility of the hip joint through external rotation.

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How to do Hip - Lateral Rotation (External Rotation)

01
Setup
Sit on the floor with both legs extended straight in front of you, maintaining an upright posture with a straight back.
02
Setup
Bend your right knee and place your right foot flat on the floor, close to your glutes.
03
Cross your right ankle over your left thigh, resting it just above your left knee; your right knee should point out to the side.
04
Gently press down on your right knee with your hand, or lean slightly forward from your hips, until you feel a stretch in your right glute and outer hip.
05
Hold this position for the prescribed duration, breathing deeply, then slowly release and repeat on the opposite side.

Tips

Keep the foot of the crossed leg flexed (toes pulled towards shin) to protect your knee joint during the stretch.
To deepen the stretch, gently lean forward from your hips while maintaining a straight spine, rather than rounding your back.
Focus on slow, deep breaths throughout the stretch to help relax the muscles and increase your range of motion.
Adjust the position of your supporting leg (the extended one) closer or further away to modify the intensity of the stretch.

Common mistakes

Rounding your back instead of maintaining a straight spine reduces the effectiveness of the stretch on the hip; sit tall and hinge from your hips to deepen the stretch.
Forcing the stretch too aggressively can lead to discomfort or injury; instead, move slowly into the stretch until you feel a mild, comfortable tension.

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Questions

Is Hip - Lateral Rotation (External Rotation) good for beginners?

Hip - Lateral Rotation (External Rotation) is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Hip - Lateral Rotation (External Rotation)?

You need Body weight to perform Hip - Lateral Rotation (External Rotation). If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Hip - Lateral Rotation (External Rotation)?

Keep the foot of the crossed leg flexed (toes pulled towards shin) to protect your knee joint during the stretch. To deepen the stretch, gently lean forward from your hips while maintaining a straight spine, rather than rounding your back. Focus on slow, deep breaths throughout the stretch to help relax the muscles and increase your range of motion. Adjust the position of your supporting leg (the extended one) closer or further away to modify the intensity of the stretch.

What are common mistakes when doing Hip - Lateral Rotation (External Rotation)?

Rounding your back instead of maintaining a straight spine reduces the effectiveness of the stretch on the hip; sit tall and hinge from your hips to deepen the stretch. Forcing the stretch too aggressively can lead to discomfort or injury; instead, move slowly into the stretch until you feel a mild, comfortable tension.