90/90 EXTERNAL ROTATION PAIL

The 90/90 external rotation pail is a progressive angular isometric loading exercise used to improve hip mobility. Start by going into a 90/90 position by rotating the front leg externally and the back leg internally until both knees touches the ground. Have your knees bent to 90 degrees and the back hip flexed to 90 degrees as well. Hold a stretch in this position for 2 minutes. Follow this with a contraction for the front leg. Complete the contraction by attempting to drive the foot and ankle into the floor while keeping the knee pinned down to the ground. Hold this maximal contraction 4-8 seconds and rest for an equal amount of time between repetitions.

Structures involved:

• hip joint capsule

• hip internal rotators

  • anterior fibers gluteus medius

  • gluteus minimus

  • TFL / tensor fascia latae

  • pectineus

  • gracilis

  • adductor longus

  • adductor magnus

  • adductor brevis

Related conditions:

• hip impingement

• functional hip impingement

• internal snapping hip syndrome

• hip bursitis

• greater trochanteric pain syndrome

• sacroiliac joint syndrome

• lower kinetic pain syndrome

• hip spine syndrome

Exercise videos