Procaryote
Hip · Mobility

Active Hip External Rotation

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

Illustration of the Active Hip External Rotation exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12 per side

Description: Sitting or lying on your back, bend the leg to be worked at 90 degrees. Slowly turn the foot and thigh outward, keeping the knee stable, until reaching a comfortable limit of rotation. Gently return to the starting position.

Tips: Perform the movement slowly and control the trajectory to avoid any pain. Keep the back well supported and avoid compensating with the pelvis.

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

At a glance

Goal
Mobility
Level
Beginner
Equipment
none
Starting position
Sitting or lying on the back, leg bent at 90 degrees
Clinical goal
Improve hip mobility
Also known as
rotation externe hanche, mobilisation hanche rotation externe, rotation hanche active

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.