Want to improve hip strength and mobility in external rotation?
The true magic happens when we strengthen the muscles at our "end range" of hip external rotation (we are at "end range" of hip external rostuon when we cannot move any farther into hip external rotation).
Our "end range" is where we are the weakest; when we strengthen the weakest positions, our entire range of motion improves 👌
"Normally" our femur should be able to externally rotate to a 45 degrees angle when our hip is flexed to a 90 degrees angle (in the Supine position).
To improve our hip strength and mobility in external rotation:
Step 1: Find "end range" for hip external rotation (will feel a stretch deep in the glutes)
Step 2: Strengthen "end range" for hip external rotation with PAILs & RAILs
- PAILs 👉 push ankle onto the floor as if you're trying to rotate it under your knee for 10 seconds (you'll feel glutes working)
- RAILs 👉 try to pull ankle off floor while pulling upper body down to femur and sinking heavy into glutes (you'll feel inner thighs working and a bigger stretch deep in the glutes)
- repeat for 3 rounds
Once you understand how to engage the muscles on both sides of the joint (I.e. PAILs & RAILs), this cake be applied to your preferred hip external rotation stretch variation (I.e. Seated figure 4 stretch, Supine figure 4 stretch, elevated pigeon stretch, etc)
I'd love to know...was this helpful?
