Seated Hip External Rotation
Strengthen your hips! Do Seated Hip External Rotation to improve mobility & stability. A targeted exercise for better lower body function.
The Seated Hip External Rotation mainly works the hip abductors (outer thighs) and glutes & hips. You'll need: cable machine or ankle cuff attachment.
Required Equipment
Seated Hip External Rotation Muscles Worked
Primary
Hip Abductor (gluteus medius); Hip Stabilizer (gluteus minimus); Hip Rotators
Seated Hip External Rotation Variations and Alternatives
How to do the Seated Hip External Rotation
Attach an ankle cuff to the low pulley of a cable machine and secure it around your ankle.
Sit on the floor with your back straight and legs extended in front of you.
Position yourself perpendicular to the cable machine with the cuffed leg closest to the machine.
Use your hands for support by placing them on the floor beside you.
Start with your cuffed leg in line with your body and the foot slightly off the ground.
Brace your core and rotate your leg outward, moving your foot away from the midline of your body, while keeping the knee straight.
Rotate your hip until you feel a good contraction in the external rotators, then slowly return to the starting position.
Perform the desired number of repetitions and then switch legs.
Ensure that the movement is controlled throughout and focus on using the hip muscles to create the rotation without swinging the leg or using momentum. Adjust the weight on the cable machine to suit your strength level and fitness goals.
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Seated Hip External Rotation FAQs
What muscles does the Seated Hip External Rotation work?
The Seated Hip External Rotation mainly works the hip abductors (outer thighs) and glutes & hips. The main muscles are the gluteus medius, gluteus minimus and hip rotators.
What equipment do you need for the Seated Hip External Rotation?
Cable machine or ankle cuff attachment.
What workout day should the Seated Hip External Rotation go on?
It belongs on leg day in a push/pull/legs routine.
What are some Seated Hip External Rotation variations and alternatives?
Similar exercises include the Band Seated Hip External Rotation, Band Seated Hip Internal Rotation, Cable Standing Hip Abduction and Cable Standing Hip Adduction.
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