Procaryote
Hip · Strengthening

Seated Hip External Rotation

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

Illustration of the Seated Hip External Rotation exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12 per side

Description: Sit in a chair with your back straight and feet flat on the floor. Keep your hip in a neutral position, then slowly rotate your foot outwards while keeping your pelvis stable and your trunk still. Gently return to the starting position and repeat.

Tips: Keep your back straight and avoid leaning or twisting your trunk during the movement. Perform the rotation in a controlled manner to effectively engage the hip external rotator muscles.

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

At a glance

Goal
Strengthening
Level
Beginner
Equipment
chair
Starting position
Seated in a chair, back straight, feet on the floor
Clinical goal
Strengthen the hip external rotator muscles
Also known as
seated hip external rotation, hip rotation in chair, strengthening hip external rotators

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.