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Hip · Strengthening

External hip rotation in sitting position, knee extended

External hip rotation in sitting position, knee extended, 3 sets, 10 repetitions per side

Illustration of the External hip rotation in sitting position, knee extended exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per side

Description: Sit with your back straight and your leg extended in front of you. Slowly rotate your leg outward while keeping the knee straight, without moving the pelvis. Return to the neutral position and repeat.

Tips: Keep your back straight and pelvis stable to isolate the movement at the hip. Perform the movement slowly to control the rotation well.

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

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Seated, back straight, leg extended in front
Clinical goal
Strengthen hip muscles to improve stability and mobility
Also known as
rotation externe hanche assis, rotation hanche genou tendu, renforcement hanche assis

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.