Hip Recumbent External Rotator & Extensor Roll
Release tight hips & glutes with this simple roll! Target those hard-to-reach external rotators and extensors for better mobility.
The Hip Recumbent External Rotator & Extensor Roll mainly works the glutes & hips, with help from the hip abductors (outer thighs). You'll need: foam roller.
Required Equipment
Hip Recumbent External Rotator & Extensor Roll Muscles Worked
Primary
Glutes (gluteus maximus); Hip Rotators
Secondary
Hip Abductor (gluteus medius); Long Thigh (sartorius)
Hip Recumbent External Rotator & Extensor Roll Variations and Alternatives
How to do the Hip Recumbent External Rotator & Extensor Roll
Roll Recumbent Hip External Rotator and Hip Extensor
Positioning:
Sit on the Foam Roller: Start by sitting on the foam roller positioned under your right hip. Keep your left leg bent, foot flat on the ground.
Leg Position: Cross your right ankle over your left knee, creating a figure-four position with your right leg.
Hand Placement: Place your hands behind you for support, slightly behind your hips.
Movement:
Lean into the Roller: Gently lean towards your right side, allowing the foam roller to apply pressure to the outer hip.
Roll Slowly: While leaning, roll your body slightly forward and backward on the foam roller, focusing on the hip area. Keep your movements slow and controlled.
Adjust the Pressure: If you find a tender spot, pause for a moment to allow the muscle to relax. You can adjust your weight distribution to increase or decrease pressure.
Switch Sides: After rolling for about 30 seconds to 1 minute on the right side, switch to the left side by repositioning yourself and repeating the process.
Tips:
Breathe deeply and relax your muscles during the exercise.
Maintain a comfortable speed; avoid rolling too fast to prevent injury.
If you experience significant pain, stop the exercise and consult a professional.
Hip Recumbent External Rotator & Extensor Roll FAQs
What muscles does the Hip Recumbent External Rotator & Extensor Roll work?
The Hip Recumbent External Rotator & Extensor Roll mainly works the glutes & hips, with help from the hip abductors (outer thighs). The main muscles are the gluteus maximus and hip rotators.
What equipment do you need for the Hip Recumbent External Rotator & Extensor Roll?
Foam roller.
What workout day should the Hip Recumbent External Rotator & Extensor Roll go on?
It belongs on leg day in a push/pull/legs routine.
What are some Hip Recumbent External Rotator & Extensor Roll variations and alternatives?
Similar exercises include the Foam-Roll Glute, Foam-Roll Hamstring, Foam-Roll Hip Abductor and Foam-Roll Hip Thrust.
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