This is a standing hip external rotation drill from a calf raise. Why do we love it??? ▪️Minimal equipment: You can hold anything for balance and you just need a wall or chair for your other leg ▪️Efficiency: It forces you to work on hinging properly from the hip rather than low back, single leg alignment, recruiting the glute and hip external rotators, maintaining the ankle in a neutral position, loading through the big toe, and working the calf musculature in a functional position. Woah! ▪️Lev
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This is a standing hip external rotation drill from a calf raise. Wh…
211 viewsApr 22, 2024
FacebookOPAL Movement Therapy
We LOVE LOVE LOVE this Standing Hip External Rotation Drill on the wall. It has so many benefits we should really all be doing it, but maybe for different reasons! Standing Hip External Rotation works on: ▪️Stacking the hip, knee, and ankle during single leg stance for the leg on the ground ▪️Moving the hip without moving the low back for the leg extended back to rest on the wall ▪️Hinging at the hips without cheating and using the low back or leaning the shin back ▪️Loading the deep hip externa
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We LOVE LOVE LOVE this Standing Hip External Rotation Drill on the …
65.9K views5 months ago
FacebookOPAL Movement Therapy
💫 3 Steps to Unlock Tight Hips: Hip External Rotation Edition 1️⃣ MOBILIZE: Elevated Pigeon Stretch (90 sec/side) 2️⃣ ACTIVATE 1: Side lying glute clams (2 sets x 15 reps/side, hold each rep for 5 sec) 3️⃣ ACTIVATE 2: Standing Copenhagens (2 sets x 10 reps/side, holding each rep for 5 sec) 🔹️ advanced option 👉 Copenhagen side plank lifts 4️⃣ INTEGRATE: Horse Stance Squats (3 sets x 5 reps, hold each rep for 5 sec) 🔹️alternative option 👉 curtsey to side lunge Even if we've lost our range of
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💫 3 Steps to Unlock Tight Hips: Hip External Rotation Edition 1️⃣ MOB…
16.1K views8 months ago
FacebookValerie Brown
Tight adductors are often a compensation for limited hip external rotation. You can stretch them all day, but if your hips can’t rotate outward and stabilize, the groin muscles will always pick up the slack. These 3 exercises fix the root: 1. 90/90 External Rotation Lift-Offs 2. Banded ER Press-Outs in Bear Sit 3. Elevated Crossover Split Squat (stance leg does the work) Do them slowly, with control, and feel the shift from groin to glute. #hipmobilityexercises #gluteactivation #adductor #mobili
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Tight adductors are often a compensation for limited hip exter…
7.6K views6 months ago
FacebookChristina Nicci
Here are the top 5 reasons that I work on hip external rotation each day: 1️⃣ Makes life a lot easier for your knee when you walk and run. 2️⃣ Reduces symptoms of sciatica. 3️⃣ I put more weight on right leg during the day, this helps to shift me back to other side. 4️⃣ Kinda GROSS but it helps me poop. 5️⃣ Reduces the pull on my SI Joint and improves my standing posture. NEED MORE HELP 👉🏻 https://www.romfit.com/products/pnlbundle | Range of Motion
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Here are the top 5 reasons that I work on hip external rotation eac…
662 viewsJan 3, 2025
FacebookRange of Motion
Improve your hip mobility with these 3 moves ✨✨ 1️⃣ Banded Hip Flexor Lunge Rotation 2️⃣ Banded Single Leg Groin Rock Hip Thrust 3️⃣ Banded External & Internal Rotation If you have questions about the band placement or need help let me know in the comments. 💥 | Proformance
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Improve your hip mobility with these 3 moves ✨✨ 1️⃣ Banded Hip Flex…
2.1K viewsFeb 21, 2025
FacebookProformance
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