Seated Hip External Rotation

Also known as: Hip External Rotation, Seated Hip Lateral Rotation, Box Seated Hip External Rotation

MobilityRehabilitationWarm-up

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Body Part: Glutes

Description

Sit tall on a box or bench, lift one knee a little and keep it still while the foot swings in toward your other shin. The thigh turns outward in the hip socket, so you train hip external rotation with your own muscles instead of being pulled into a stretch. You feel the work deep in the back of the hip and in the glute, with some along the front of the thigh. It mirrors the Seated Hip Internal Rotation: there the thigh rests on the box and the foot swings out, here the knee is lifted and the foot swings in. Slow sets per side suit a warm-up before squats or lunges and any hip mobility day.

How to Perform

Sit tall near the front edge of a box or bench, feet flat, knees bent about 90 degrees, hands resting on the box beside your hips.
Lift the working knee a few centimetres so the foot leaves the floor.
Fix the knee at that height and in that spot; it is the pivot for every rep.
Swing the foot in toward your other shin and let the thigh turn outward in the hip.
Stop where the knee or the pelvis would start to move and hold that end for 1-2 seconds.
Swing the foot back out until it is under the knee again, at the same speed.
Finish all reps on one leg, then switch legs.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Do 2-3 sets of 8-12 reps per side: about 2 seconds in, a 1-2 second pause, 2 seconds back. Before squats, lunges or a run, one slow set per side is enough.
For end-range strength, swap reps for holds: at the inside end, try to swing the foot further for 5-10 seconds while it stays where it is. Do 3-5 holds per side.
Test both legs at the start of the session. If one side moves less, give it an extra set.
Pair it with the Seated Hip Internal Rotation, one set of each, so both directions get the same work. Then use the range on the floor in the 90/90 Hip Switch.
Once 12 slow reps feel easy, strap a 0.5-1 kg ankle weight to the working leg.

Common Mistakes

Knee drifting sideways as the foot comes in. If the knee travels, the thigh is not turning. Picture the knee resting on a shelf and leave it there.
Leaning the torso or tilting the pelvis to get the foot further across. Sit tall with both sit bones heavy on the box.
Swinging the foot fast and letting it bounce back. Slow down so you could stop at any point of the arc.
Curling the ankle in to fake a bigger range. Let the foot hang relaxed; it simply follows the shin.
Letting the knee rise or sink during the rep. Lift it once at the start and keep it at that height.
Pushing past a pinch at the front of the hip or a strain in the knee. Stop short of it; the range grows over a few weeks of practice.