Lateral Hip Rotation
Improve hip mobility & flexibility! This exercise targets lateral rotation for better joint health and athletic performance.
The Lateral Hip Rotation mainly works the glutes & hips and hip abductors (outer thighs), with help from the hip adductors (inner thighs). You'll need: exercise bench.
Required Equipment
Lateral Hip Rotation Muscles Worked
Primary
Hip Rotators; Hip Abductor (gluteus medius)
Secondary
Glutes (gluteus maximus); Hip Adductors
Lateral Hip Rotation Variations and Alternatives
How to do the Lateral Hip Rotation
Hip Lateral Rotation
Positioning:
Seating Position: Sit on the edge of a bench or box with your feet flat on the ground. Your knees should be bent at a 90-degree angle.
Back Support: Keep your back straight and relaxed, sitting upright without leaning back against the bench.
Movement:
Start Position: Begin with your legs together, and your knees aligned closely.
Rotate Hip: Slowly move one knee outward while keeping your feet in place. Your foot should remain flat on the ground as you perform the rotation.
Return to Start: Bring your knee back to the starting position beside the other knee.
Alternate Sides: Repeat the movement with the opposite leg, ensuring that each side performs an equal number of repetitions.
Tips:
Controlled Movement: Perform the movements slowly and with control, focusing on the hip joint.
Breathing: Inhale as you prepare, and exhale during the movement outward.
Stretching: If comfortable, you can hold the outward position for a moment to increase the stretch.
Repetitions:
Aim for 10-15 repetitions on each side, gradually increasing as you build strength and flexibility.
Lateral Hip Rotation FAQs
What muscles does the Lateral Hip Rotation work?
The Lateral Hip Rotation mainly works the glutes & hips and hip abductors (outer thighs), with help from the hip adductors (inner thighs). The main muscles are the hip rotators and gluteus medius.
What equipment do you need for the Lateral Hip Rotation?
Exercise bench.
What workout day should the Lateral Hip Rotation go on?
It belongs on leg day in a push/pull/legs routine.
What are some Lateral Hip Rotation variations and alternatives?
Similar exercises include the Band Seated Hip External Rotation, Band Seated Hip Internal Rotation, Hip External Rotator Stretch and Hip Medial Rotation.
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