Stanky Leg

STANKY LEG

The stanky leg exercise is a hip external rotation and hip abduction exercise. Start the exercise by first looping a band around a stable object like a squat rack or band anchor. Loop the free end around the target side’s knee, making sure that the anchor is on the opposite side of your body. Squat down to a mid-squat stance and begin to allow the band to pull your knee into internal rotation of the hip. Complete a repetition by then externally rotating the hip until the knee is stacked right about your ankle.

Muscles involved:

  • Gluteus maximus

  • Posterior fibers gluteus medius

  • Piriformis

  • Gemellus superior

  • Gemellus inferior

  • Quadratus femoris

  • sartorius

Related conditions:

  • sacroiliac joint syndrome

  • lower kinetic pain syndrome

  • hip spine syndrome

  • greater trochanteric pain syndrome

  • hip bursitis

  • external snapping hip syndrome

Exercise videos

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Banded Squat Pallof Press