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Good strengthening exercises for hip external rotators?

tomatoey
tomatoey Posts: 5,446 Member
edited November 2024 in Fitness and Exercise
Most of the ones online are for flexibility, but I'm looking for strengthening exercsies.

I know about the clamshell, and I found these two videos
https://www.youtube.com/watch?v=0O7wwIn_-uY

http://bretcontreras.com/cable-hip-external-rotation-a-simple-but-effective-glute-exercise/
^^ can't do that one, bum ankle
TIA

Replies

  • cheshirecatastrophe
    cheshirecatastrophe Posts: 1,395 Member
    edited February 2015
    Thinking through the motions, some of these work at the same muscles as clamshells (which are #1 on the pdf). They are all bodyweight-only, although I guess you could do some of them with a resistance band.
  • tomatoey
    tomatoey Posts: 5,446 Member
    Hey thanks!! These are great!! I do 1-5 now, but the knee circles and hurdle trails will hit pretty much everything! :)
  • cheshirecatastrophe
    cheshirecatastrophe Posts: 1,395 Member
    And don't ignore the leg swings, especially if you're not holding onto anything. For me it's not so much about the swinging as it is the balance practice on the stationary leg, since balance is--gasp shock horror--basically hip strength. :)

    I swear by these. I hope they work as well for you!
  • tomatoey
    tomatoey Posts: 5,446 Member
    edited February 2015
    All of these are going into my rotation :) My hope is to give my knees (and just overall body) the best support I can. That is a great cue, good to know where to focus attention!

    Thank you so much for sharing this routine!

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