Pilates Exercises To Improve External Hip Rotation

class planning Feb 24, 2018

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

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.