Pilates Exercises To Improve External Hip Rotation

Hip external rotation (also called lateral hip rotation) is the movement of the hip joint on the transverse plane. The femur rotates laterally, away from the midline. The greater trochanter moves posteriorly. It's a clockwise rotation.

The normal range of motion is 45 degrees.

Due to our habitual patterns and lifestyle, most people have better external rotation and less internal rotation range. Ideally, both are 45 degrees.

Strong rotator muscles are important to stabilize the pelvis on top of the femur during walking and other one leg balance exercises.

This list includes exercises that improve external rotation of the hip joint either by lengthening the internal rotators or by strengthening the external rotators.

External Hip Rotation Exercises On The Cadillac

• Hip Opener
• Side-Lying Leg Springs: Passé

External Hip Rotation Exercises On The Reformer

• Thighs in Straps (springs assist external rotation and flexion)
• Sleeper: Hip Opener variation
• Feet in Straps: Frogs, Frog Kicks
• Footwork: Wide V, Narrow V on balls of feet or heels

External Hip Rotation Exercises On The Chair

• Lying Flat: Frogs
• Seated Leg Pump Side Sit
• Standing Leg Pump From Side V-Position
• Side Lunges and Sideways Step Down
• Piano Lesson
• Footwork: Double Leg Pumps V-Position (Pilates V) or Wide V

External Hip Rotation Exercises On The Ped-o-Pull

• Pliés

External Hip Rotation Exercises on The Mat

• Bent Knee Opening
• Prone Leg Lifts in external rotation
• Heel Beats
• Clams

To learn each of these exercises in detail and find even more exercises to improve lateral rotation of your hips, join the Pilates Encyclopedia membership. Learn more...

 

I'd love to hear from you:  Do you have a favorite external hip rotation exercise? Shoot me an email.