How To - Hip External Rotation

Hip external rotation. If you haven't watched the internal rotation video yet, go watch that one for the cues. You're going to be doing a very similar thing here. Keeping the knee in line with the hip as you lift as high as possible and come down nice and slowly. If you can get the bench higher up off the ground, it allows your leg to rotate even further into internal rotation before activating it into extra rotation.

It's going to be really wild on the inner groin area. If you want to intensify this even more, you bring it up into adduction. So you're working the inner thigh even more, trying to keep that side body active. You see, I cheated there. As I lifted, I let my side body go. We want to keep it nice and tight.

Notice how my leg dropped as a result. So we don't want to cheat when isolated to the hip.