Kneeling Leg External Rotation
Improve hip mobility with Kneeling Leg External Rotation. A simple exercise to target those hard-to-reach muscles.
The Kneeling Leg External Rotation mainly works the hip abductors (outer thighs), with help from the core. No equipment needed: it uses just your bodyweight.
Kneeling Leg External Rotation Muscles Worked
Primary
Hip Abductor (gluteus medius); Hip Tensor (tensor fasciae latae)
Secondary
Obliques; Deep Core (transverse abdominis)
Kneeling Leg External Rotation Variations and Alternatives
How to do the Kneeling Leg External Rotation
Kneeling Leg External Rotation
Positioning:
Start on your knees on a comfortable surface (like an exercise mat) with your knees hip-width apart.
Keep your back straight and engage your core.
Position your hands either on your hips or clasped in front of your chest.
Movement:
While keeping your knees grounded, lift your right foot off the ground.
Rotate your right foot outward, allowing your right knee to move away from your body.
Hold this position for a moment, feeling the stretch in your hip.
Slowly return your right foot to the starting position.
Repeat this movement for 8-12 repetitions.
Switch to your left leg and perform the same motion.
Complete the desired number of sets for both legs, ensuring to maintain proper posture throughout the exercise.
Tips:
Focus on controlled movements rather than speed.
If you feel any pain in your knees or hips, reduce the range of motion or take a break.
Kneeling Leg External Rotation FAQs
What muscles does the Kneeling Leg External Rotation work?
The Kneeling Leg External Rotation mainly works the hip abductors (outer thighs), with help from the core. The main muscles are the gluteus medius and tensor fasciae latae.
What equipment do you need for the Kneeling Leg External Rotation?
None. The Kneeling Leg External Rotation is a bodyweight exercise, so you can do it anywhere.
What workout day should the Kneeling Leg External Rotation go on?
It belongs on leg day in a push/pull/legs routine.
What are some Kneeling Leg External Rotation variations and alternatives?
Similar exercises include the Band Seated Hip External Rotation, Lateral Hip Rotation, Hip Medial Rotation and Back-Side Kneeling Leg Lift.
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