Procaryote
Hip · Strengthening

External Hip Rotation in Sitting Position

External hip rotation in sitting position, 3 sets, 12 repetitions per side

Illustration of the External Hip Rotation in Sitting Position exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12 per side

Description: Sit on a chair with your back straight and feet flat on the ground. Bend the hip and knee to approximately 90 degrees, then slowly rotate the foot outward while keeping the pelvis stable, without moving the trunk.

Tips: Keep your back straight and avoid tilting the pelvis or trunk during the movement. Perform the movement slowly to feel the rotation of the hip.

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

At a glance

Goal
Strengthening
Level
Beginner
Equipment
chair
Starting position
Seated on a chair, back straight, hip and knee flexed at 90 degrees
Clinical goal
Strengthening of the hip abductors and external rotators
Also known as
rotation externe hanche assis, rotation hanche assise, rotation externe jambe assise

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.