Sleeper Hip External Rotations
Written By David Song
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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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