90/90 FRONT LEG LIFT

This is an external rotation end range strengthening exercise for the hips. Start by placing one elbow on the floor for support and flex your front hip to 90 degrees flexion which keeping the trail leg in neutral hip position. Bend both knees to 90 degrees. Raise the front leg’s foot off of the ground while pinning it’s knee on the floor. Hold the highest point for up to 5 seconds and slowly lower the leg back to the floor.

Muscles Involved:

• Quadratus Femoris

• Gluteus Maximus

• Posterior Fibers of Gluteus Medius

Related Conditions:

• Hip Bursitis

• Greater Trochanteric Pain Syndrome

• External Snapping Hip Syndrome

• Functional Hip Impingement

• Glute Amnesia

Related Exercises