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