· These ball-and-socket joints act as a central command center, and among all their movements, hipexternalrotation mobility is a true MVP. Simply put, it's the outward turning of your leg, away from your body's center. You use it when stepping sideways, getting out of a car, or shifting your weight.
Understanding the Context
· Discover easy hipexternalrotation movements to ease pain, improve flexibility, and build stronger hips for better daily mobility. In this video, Coach E guides you through an innovative exercise designed to activate and strengthen the neglected deep hip external rotators, including the piriformis, obturator internus, and...External rotation of the hip is when the thigh and knee rotate outward, away from the body. There are various stretches and exercises that can help strengthen these muscles and build flexibility.The hips are the central pivot point of the entire body, supporting its weight during movement and when standing. The hips also enable people to lift their feet or reach toward the ground.Actions that use external hip rotation include getting into a car, pitching a baseball, and all other movements that require a person to rotate the pelvis while placing most of the body’s weight on one leg.The external rotator muscles can become weak due to injury, surgery, or prolonged periods of inactivity.
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Key Insights
Weakness in these muscles increases the risk of injury.See full list on medicalnewstoday.comThere are 21 different muscles that cross the hip joint. Each of these muscles plays a role in the movement or stability of the hip.Some of the most important hip muscles include:The gluteal musclesThe gluteal muscles comprise the gluteus maximus, gluteus medius, gluteus minimus, and tensor fasciae latae.The gluteus maximus, which is a large muscle in the buttocks, is the most powerful external rotator muscle of the hip.The iliopsoas muscleSee full list on medicalnewstoday.comThe clamshellTo perform this exercise, a person can: 1.Lie on one side, keeping the knees together and bending them to a 45 degree angle. The hips should be in line with one another. 2.Prop up the head with the arm closest to the floor. 3.Place the other arm on the mat in front of the body for stability.
Important Details
4.Engage the stomach muscles and open the legs at the knees, keeping the feet together and the lower knee against the floor. Raise the top knee as high as possible without straining. 5.Pause briefly, and then return the knee to the starting position. 6.Repeat 10–20 times before switching to the other side.Fire hydrantsFire hydrants involve the following series of movements: 1.Start on all fours, with the knees directly below the hips and the hands directly underneath the shoulders.
Final Thoughts
2.Engage the core and keep the back straight. It should be parallel to the ground. 3.Keeping the 90 degree angle in the left leg, raise the knee outward, away from the body. This movement should open up the left hip. Pause briefly before returning the leg to the starting position. 4.Repeat 10–20 times before switching to the right leg.Trunk rotationPeople can follow the steps below to perform trunk rotation exercises: 1.Lie on the back and bend both knees so that the soles of the feet are flat on the floor.
2.Extend the arms out to the sides and press them into the floor to aid balance. 3.Gently rotate the knees as far to the right as the body’s range of motion comfortably allows, keeping them bent. 4.Hold this position for a few seconds. 5.Return slowly to the starting position. 6.Perform the same movement but take the legs over to the other side. 7.Repeat on both sides several times.See full list on medicalnewstoday.comSeated floor stretchTo perform this stretch: 1.Sit on the floor with a straight back. Extend the right leg out. 2.Position the sole of the left foot on the right thigh, as close to the pelvic region as possible. 3.Lean forward, placing the palms on the floor on either side of the right leg. 4.Hold for 30 seconds. 5.Repeat on the other side.Chair stretchPeople can follow the steps below to perform this stretch: 1.Sit in a chair with the back straight and against the back of the chair. 2.Place the right foot firmly on the floor. Rest the left ankle on the right thigh. 3.Lean forward. 4.Hold this position for 30 seconds. 5.Repeat on the other side.Figure 4 stretchA figure 4 stretch requires a person to follow these steps: 1.Lying face up, bend both legs at the knee, making sure that the feet are flat on the floor. 2.Raise the left leg and place the left ankle across the right thigh. Let the left knee fall outward as much as possible. 3.Place the hands around the back of the right thigh and pull it close to the upper body. Feel a stretch in the hip and buttocks. 4.Hold this position for 30 seconds. 5.Repeat on the other side.See full list on medicalnewstoday.comA regular program of stretching and strengthening exercises can help people maintain flexibility and strength in the hip external rotators, which is vital for stability, movement, and injury prevention.People should perform all of the above exercises and stretches within their body’s range of motion and stop immediately if they feel any pain.See full list on medicalnewstoday.comLearn how to strengthen and stretch the hipexternalrotators, which are important for stability, movement, and injury prevention. Find out which muscles are involved, what exercises and stretches to do, and how to avoid pain.See full list on medicalnewstoday.comDec 12, 2025 · Learn what internal and external hip rotation are and why they are important for healthy hip function and athletic performance. Discover how to do 90 90 hip stretch, pendulum leg swings, clamshells, fire hydrants and reclining pigeon pose to improve your hip mobility. · Learn how to do an externalhiprotation exercise to help with hip pain and mobility, plus modifications to make it easier or harder. External rotation of the hip is when the thigh and knee rotate outward, away from the body. There are various stretches and exercises that can help strengthen these muscles and build flexibility.The hips are the central pivot point of the entire body, supporting its weight during movement and when standing. The hips also enable people to lift their feet or reach toward the ground.Actions that use external hip rotation include getting into a car, pitching a baseball, and all other movements that require a person to rotate the pelvis while placing most of the body’s weight on one leg.The external rotator muscles can become weak due to injury, surgery, or prolonged periods of inactivity. Weakness in these muscles increases the risk of injury.See full list on medicalnewstoday.comThere are 21 different muscles that cross the hip joint. Each of these muscles plays a role in the movement or stability of the hip.Some of the most important hip muscles include:The gluteal musclesThe gluteal muscles comprise the gluteus maximus, gluteus medius, gluteus minimus, and tensor fasciae latae.The gluteus maximus, which is a large muscle in the buttocks, is the most powerful external rotator muscle of the hip.The iliopsoas muscleSee full list on medicalnewstoday.comThe clamshellTo perform this exercise, a person can: 1.Lie on one side, keeping the knees together and bending them to a 45 degree angle. The hips should be in line with one another. 2.Prop up the head with the arm closest to the floor. 3.Place the other arm on the mat in front of the body for stability. 4.Engage the stomach muscles and open the legs at the knees, keeping the feet together and the lower knee against the floor. Raise the top knee as high as possible without straining. 5.Pause briefly, and then return the knee to the starting position. 6.Repeat 10–20 times before switching to the other side.Fire hydrantsFire hydrants involve the following series of movements: 1.Start on all fours, with the knees directly below the hips and the hands directly underneath the shoulders. 2.Engage the core and keep the back straight. It should be parallel to the ground. 3.Keeping the 90 degree angle in the left leg, raise the knee outward, away from the body. This movement should open up the left hip. Pause briefly before returning the leg to the starting position. 4.Repeat 10–20 times before switching to the right leg.Trunk rotationPeople can follow the steps below to perform trunk rotation exercises: 1.Lie on the back and bend both knees so that the soles of the feet are flat on the floor. 2.Extend the arms out to the sides and press them into the floor to aid balance. 3.Gently rotate the knees as far to the right as the body’s range of motion comfortably allows, keeping them bent. 4.Hold this position for a few seconds. 5.Return slowly to the starting position. 6.Perform the same movement but take the legs over to the other side. 7.Repeat on both sides several times.See full list on medicalnewstoday.comSeated floor stretchTo perform this stretch: 1.Sit on the floor with a straight back. Extend the right leg out. 2.Position the sole of the left foot on the right thigh, as close to the pelvic region as possible. 3.Lean forward, placing the palms on the floor on either side of the right leg. 4.Hold for 30 seconds. 5.Repeat on the other side.Chair stretchPeople can follow the steps below to perform this stretch: 1.Sit in a chair with the back straight and against the back of the chair. 2.Place the right foot firmly on the floor. Rest the left ankle on the right thigh. 3.Lean forward. 4.Hold this position for 30 seconds. 5.Repeat on the other side.Figure 4 stretchA figure 4 stretch requires a person to follow these steps: 1.Lying face up, bend both legs at the knee, making sure that the feet are flat on the floor. 2.Raise the left leg and place the left ankle across the right thigh. Let the left knee fall outward as much as possible. 3.Place the hands around the back of the right thigh and pull it close to the upper body. Feel a stretch in the hip and buttocks. 4.Hold this position for 30 seconds. 5.Repeat on the other side.See full list on medicalnewstoday.comA regular program of stretching and strengthening exercises can help people maintain flexibility and strength in the hip external rotators, which is vital for stability, movement, and injury prevention.People should perform all of the above exercises and stretches within their body’s range of motion and stop immediately if they feel any pain.See full list on medicalnewstoday.comLearn how to strengthen and stretch the hipexternalrotators, which are important for stability, movement, and injury prevention. Find out which muscles are involved, what exercises and stretches to do, and how to avoid pain.See full list on medicalnewstoday.comDec 12, 2025 · Learn what internal and external hip rotation are and why they are important for healthy hip function and athletic performance. Discover how to do 90 90 hip stretch, pendulum leg swings, clamshells, fire hydrants and reclining pigeon pose to improve your hip mobility. · Learn how to do an externalhiprotation exercise to help with hip pain and mobility, plus modifications to make it easier or harder. · Learn what internal and external hip rotation are and why they are important for healthy hip function and athletic performance. Discover how to do 90 90 hip stretch, pendulum leg swings, clamshells, fire hydrants and reclining pigeon pose to improve your hip mobility. · Learn how to do an externalhiprotation exercise to help with hip pain and mobility, plus modifications to make it easier or harder.
