Sleeper Hip External Rotations

HipMobility
Written By David Song

SLEEPER HIP EXTERNAL ROTATION

This is a hip external rotation mobility and strengthening exercise that does not use equipment. Lie down on your side with the bottom leg flexed to 90 degrees hip flexion. Keep the knee pinned down to the floor and rotate the thigh so that the foot raises up to the ceiling. Hold the end range for up to 5 seconds before dropping it back down to the floor slowly. Aim to achieve 45 degrees of rotation.

Structures Involved:

  • Hip Joint

  • Gluteus Maximus

  • Gluteus Medius Posterior Fibers

Related Conditions:

  • External Snapping Hip Syndrome

  • Greater Trochanter Pain Syndrome / Bursitis

  • Squat Warm Up

  • Gluteal Tendinopathy

  • Glute Amnesia

  • Sacroiliac Joint Syndrome

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