Hip External Rotation | Illustrated Exercise Guide

Primary muscles: Glutes, hips
Secondary muscles: Thighs, lower back
Equipment: No equipment

Hip External Rotation Instructions

1. Lie on your stomach with your hands under your head and the legs extended back.
2. Bend your right knee and place your foot on the back of your left knee.
3. Squeeze your right glute and lift the knee a few inches off the floor.
4. Pause for a second and return to the starting position.
5. Repeat, then switch legs.

Proper Form And Breathing Pattern

Keep your head, neck, and spine neutral and fully engage your glutes. Breathe out as you squeeze the glutes and lift the knee off the floor, making sure not to raise your hip. Inhale as you lower the knee and return to the starting position.

From the Shop

Exercise Benefits

The hip external rotation targets your external hip muscles and glutes. This is a highly effective move to strengthen, tone, and sculpt your buttocks.

Hip External Rotation Demonstration

Sets And Reps

Do 12 to 16 repetitions on each side. To activate your glutes to an even greater degree, pair the hip external rotation with the glute bridge, booty squeeze and bulgarian split squats.

Calories Burned

To calculate the number of calories burned doing the hip external rotation, enter your weight and the duration of the exercise:

Related Lower Body Exercises

Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Good mornings
Walking lunges
Double pulse squat jump
Kneeling roundhouse kick

Popular Workouts

Full Body Workout

No-Equipment Full Body Workout

Don’t let time get in the way of your goals! In only 15 minutes you can work your entire body, raise your heart rate and rev your metabolism …

Yoga Flow

Hip Opening Yoga Flow

Improve circulation, agility, and flexibility and ease back pain with this hip opening yoga sequence. Move your hip joint through its entire …

Core Workout

Ab Workout Routine For Women

Trim, tone and sculpt your entire core with this 30 minute Ab Workout Routine for women! 10 strengthening and tightening moves to target …