The best hip external rotation exercises on the internet.
Have you tried EVERYTHING to improve hip external rotation but are still not seeing results? You’ve done so many clamshells and pigeon variations that you feel like you’re turning into a clamshell...or a pigeon.
Weeks, months and years working on hip external rotation and it’s still uncomfortable to sit with crossed legs. In this article, I’ll share with you 2 exercises that don’t run into these common problems.
What muscles externally rotate the hip?
The external rotators include the glutes (maximus, medius, minimus) and the "Deep 6" lateral hip muscles. Additionally, the hip flexors like the psoas contribute during various ranges of motion.
Testing for Normal Hip External Rotation ROM
The Best Hip External Rotation Exercises
Below are exercises that prioritize time under tension and accessibility.
The Ultimate External Hip Rotator Stretch
The hip twist is one of my favorite stretches. I recommend staying in this position for at least 3 minutes per side.