Standing Hip External Rotation
STANDING HIP EXTERNAL ROTATION
The standing hip external rotation is an end range strengthening exercise for the external rotators of the hip. This exercise requires a foam roller or yoga block. Place the flat end of the foam roller against the wall so that the roller is held horizontally at hip height. Flex the hip to 90 degrees by raising the knee and place it against the free flat end. Keep the spine neutral to isolate the movement to the hips. Begin by externally rotating the hip. Hold the end range position for up to 7 seconds before resting. Rest for 5-10 seconds before doing another repetition.
Muscles Involved:
piriformis
superior and inferior gemelli
obturator internus
quadratus femoris
Related Conditions:
Piriformis Syndrome
Hip Spine Syndrome
Low Back Pain
Sacroiliac Joint Syndrome
hip hypomobility
hip labral tear