Exercises, reps and sets from the above video:
- Kettlebell weight shift: 3 sets of 10-12 repetitions per side
- Side plank clam shell: 3 sets of 10-15 repetitions per side
- Single leg RDL: 3 sets of 10-15 repetitions per side
Hip external rotation is a crucial movement for many activities, including walking, running, squatting, and lunging. It is also important for maintaining balance and stability. When hip external rotation is limited, it can lead to pain and injury.
Causes of limited hip external rotation
There are a number of factors that can contribute to limited hip external rotation, including:
- Sitting for long periods of time
- Tight hip muscles, such as the piriformis and gluteus medius
- Weakness in the hip muscles
- Hip injuries, such as a labrum tear or femoroacetabular impingement (FAI)
How to improve hip external rotation
There are a number of exercises that can help to improve hip external rotation. Some of the most effective exercises include:
Kettlebell weight shift
The kettlebell weight shift is a great exercise for improving hip external rotation and mobility.
To perform the kettlebell weight shift, start by kneeling on one leg with the other leg extended out to the side. Hold a kettlebell in both hands in front of you. Shift your weight to the side of the extended leg, allowing your hips to rotate. Pause at the bottom of the movement, then slowly return to the starting position. Repeat on the other side.
Side plank clam shell
The side plank clam shell is another great exercise for improving hip external rotation and stability.
To perform the side plank clam shell, start in a side plank position with your forearm on the ground and your body in a straight line from your head to your heels. Raise your top leg up until your knee is bent at a 90-degree angle. Pause at the top of the movement, then slowly lower your leg back down. Repeat 10-15 times on each side.
Single leg RDL
The single leg RDL is a compound exercise that works the hamstrings, glutes, and core. It can also help to improve hip external rotation.
To perform the single leg RDL, start by standing on one leg with the other leg extended out behind you. Bend forward at the waist, keeping your back straight and your core engaged. Lower your torso until your body is parallel to the ground. Pause at the bottom of the movement, then slowly return to the starting position. Repeat 10-15 times on each side.
Intervention
A sample intervention for improving hip external rotation could include the following exercises:
- Kettlebell weight shift: 3 sets of 10-12 repetitions per side
- Side plank clam shell: 3 sets of 10-15 repetitions per side
- Single leg RDL: 3 sets of 10-15 repetitions per side
This intervention can be performed 2-3 times per week.