Improve Hip External Rotation with these 3 Exercises

Whether you want to up your hip external rotation for martial arts, yoga, or just to feel more mobile and agile, look no further than these 3 exercises.

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To externally rotate the hip, your femur, or thigh bone rotates laterally, or out to the side.

Hip external rotation (ER) plays a big role in a lot of the activities we do, from high-demand sports to just comfortably putting on your shoes.

Whatever you like to do, we can all benefit from improving our hip mobility and gaining a bit more hip external rotation.

[1:28] The first exercise is a dissociation technique that focuses on dissociating hip external rotation and lateral opening of the pelvis.

Breaking down this pattern will create powerful muscular activation and allow for new movement options.

[4:39] After breaking down old patterns, we can turn our focus to mobility with the second exercise, an End Range Expansion (ERE) technique that will help you actively increase your range of motion.

[8:09] We wrap it up with a functional integration drill that helps cement improvements in hip ER.

This closed chain, compound movement transfers the mobility we’ve gained through open chain strategies to patterns you’re more likely to use in sport and everyday life.

With these 3 simple exercises you are able to dissociate the motion of hip external rotation, activate your muscles fully, then integrate these gains in a functional pattern, all while working to increase the end range of motion.

I suggest you throw these 3 moves into your routine 2-3 times per week. If you stick with it for 4-6 weeks, you can see some major results in both your mobility and control.

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