Dumbbell External Rotation Side Kick

DUMBBELL EXTERNAL ROTATION SIDE KICK

The dumbbell external rotation side kick is a hip strengthening exercise that is use to strengthen the hip abductors that are responsible for rotating the hip inwards (internal rotation). This exercise requires a dumbbell foot strap. Attach the dumbbell foot strap to the target leg and lie down on your side so that the target leg is on top. Rotate the leg inwards by pointing your toes up towards the ceiling. While keeping the leg in alignment with your torso, raise the leg up to approximately 45 degrees abduction. Lower the leg down to starting position to complete a repetition.

Structures Involved:

• Anterior Fibers of Gluteus Medius

• Gluteus Minimus

• TFL / Tensor Fascia Latae

• ITB / Iliotibial Band

Related Conditions:

• Hip Bursitis

• Greater Trochanteric Pain Syndrome

• Hip Osteoarthritis

• Hip Labral Tear

• External Snapping Hip Syndrome

Exercise videos