Kneeling External Rotation
Improve hip mobility with Kneeling External Rotation! Gently stretch & strengthen your hips in this simple, effective exercise.
The Kneeling External Rotation mainly works the back and shoulders, with help from the core. No equipment needed: it uses just your bodyweight.
Kneeling External Rotation Muscles Worked
Primary
Lats (latissimus dorsi); Shoulder Rotator (subscapularis)
Secondary
Obliques; Deep Core (transverse abdominis)
Kneeling External Rotation Variations and Alternatives
How to do the Kneeling External Rotation
Positioning:
Start in a kneeling position on a comfortable surface, like a mat.
Your knees should be hip-width apart.
Sit back on your heels to create a stable base.
Keep your torso upright and your core engaged.
Movement:
Raise your arms in front of you to shoulder height, with your elbows bent at 90 degrees and palms facing towards each other.
While maintaining your upper body position, slowly rotate your hips to the left. Aim to pivot on your knees.
As you rotate, keep your feet flat on the ground and avoid shifting your upper body forward or backward.
Hold the rotation for a moment, feeling the stretch in the hip muscles.
Slowly return to the starting position and repeat the movement to the right.
Perform 5-10 repetitions on each side.
Tips:
Focus on smooth, controlled movements to avoid strain.
Keep your core tight throughout the exercise for stability.
Adjust the depth of the rotation based on your comfort level.
Kneeling External Rotation FAQs
What muscles does the Kneeling External Rotation work?
The Kneeling External Rotation mainly works the back and shoulders, with help from the core. The main muscles are the latissimus dorsi and subscapularis.
What equipment do you need for the Kneeling External Rotation?
None. The Kneeling External Rotation is a bodyweight exercise, so you can do it anywhere.
What workout day should the Kneeling External Rotation go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kneeling External Rotation variations and alternatives?
Similar exercises include the Dumbbell Side-Lying Internal Rotation, Lateral Hip Rotation, Kneeling Leg External Rotation and Kneeling Reach & Thread.
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