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Exercises / Hip & gluteal

3D athlete for the seated hip outward rotation

Seated hip outward rotation

Strength
Hip & gluteal
Light resistance band, Chair

Rotate one thigh outward against a light band while the pelvis stays still.

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Where you stand

No published distribution for this exercise yet. We add one only from a peer-reviewed study.

Muscles worked

Filled: primary.

How much

Start with 2 sets of 8-12 repetitions per side.

Start: Sitting upright

Steps

Sit tall with knees bent and a light band around the ankles.
Keep the working knee in place while moving its foot inward, rotating at the hip.
Return slowly without twisting the trunk.

Cues

Knee stays near its starting spot
Movement comes from the hip

Common mistakes

Leaning the trunk
Lifting the thigh off the seat

Used for

Hip rotation strength

Take care (1)

Use a comfortable hip range; stop if groin or hip pain increases.

Evidence (1)

Fine-wire EMG found piriformis recruitment during hip rotation tasks in healthy volunteers; it did not test this band variant as treatment.1 2

Easier

Clamshell

References (2)

Giphart JE, Stull JD, LaPrade RF, Wahoff MS, Philippon MJ. Am J Sports Med. 2012;40(7):1654-1663. Recruitment and activity of the pectineus and piriformis muscles during hip rehabilitation exercises: an electromyography study
Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.