Procaryote
Hip · Mobility

Active Hip External Rotation Mobilization

Active hip external rotation mobilization, 3 sets, 12 repetitions per side

Illustration of the Active Hip External Rotation Mobilization exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12 per side

Description: Lie on your back with your knees bent and feet flat on the floor. Slowly rotate your leg outwards, keeping your knee bent, then return to the starting position. Repeat the movement in a controlled manner for each leg.

Tips: Keep your back well supported on the floor and avoid lifting your pelvis during the movement. Control the rotation to avoid straining.

Progression: Gradually increase the number of repetitions or add slight resistance with an elastic band when the movement becomes easy.

At a glance

Goal
Mobility
Level
Beginner
Equipment
none, mat
Starting position
Lie on your back with your knees bent and feet flat on the floor
Clinical goal
Improve hip mobility
Also known as
hip external rotation, external hip mobilization, supine hip rotation

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.