Shoulder · Strengthening

External rotation isometric with lateral lunge

External rotation isometric with lateral lunge, 3 sets, hold 10 seconds per side

Listen to the instructions

How to do the exercise

Sets: 3

Duration: Hold for 10 seconds on each side

Description: Assume a lateral lunge position with the knee bent and the opposite leg extended to the side. Keep the arm on the side of the bent knee at 90 degrees, then perform an isometric external rotation by pushing against an immovable resistance. Maintain a stable and controlled position for 10 seconds.

Tips: Keep your back straight and shoulders down. Contract the shoulder muscles without moving the arm to effectively target external rotation. Switch sides after each hold.

Progression: Gradually increase the hold duration up to 20 seconds or add slight resistance with a resistance band when the exercise becomes easy.

At a glance

Goal: Strengthening
Level: Intermediate
Equipment: elastic band
Starting position: Standing in lateral lunge position
Clinical goal: Strengthen shoulder muscles, especially external rotators
Also known as: external rotation shoulder lunge, shoulder strengthening lateral lunge, isometric shoulder rotation

Precautions

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

acute shoulder pain
severe shoulder instability

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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.