Improve Hip External Rotation with these 3 Exercises

Whether you want to up your hip external rotation for martial arts, yoga, or just to feel more mobile and agile, look no further than these 3 exercises.

To externally rotate the hip, your femur, or thigh bone rotates laterally, or out to the side.

Hip external rotation (ER) plays a big role in a lot of the activities we do, from high-demand sports to just comfortably putting on your shoes.

Whatever you like to do, we can all benefit from improving our hip mobility and gaining a bit more hip external rotation.

[1:28] The first exercise is a dissociation technique that focuses on dissociating hip external rotation and lateral opening of the pelvis.

Breaking down this pattern will create powerful muscular activation and allow for new movement options.

[4:39] After breaking down old patterns, we can turn our focus to mobility with the second exercise, an End Range Expansion (ERE) technique that will help you actively increase your range of motion.

[8:09] We wrap it up with a functional integration drill that helps cement improvements in hip ER.

This closed chain, compound movement transfers the mobility we’ve gained through open chain strategies to patterns you’re more likely to use in sport and everyday life.

With these 3 simple exercises you are able to dissociate the motion of hip external rotation, activate your muscles fully, then integrate these gains in a functional pattern, all while working to increase the end range of motion.

I suggest you throw these 3 moves into your routine 2-3 times per week. If you stick with it for 4-6 weeks, you can see some major results in both your mobility and control.

[sukhmanicambridge]

I’m using biomechanics in yoga...that’s a great combination. Many yoga teachers have been bringing biomechanics into their poses for decades.

[carben]

As a PT for over 30 years, I have to say I’m very impressed by your knowledge base and instructions, especially for the functional carryover! I will definitely in cooperate these exercises into my practice! Thanks for sharing!

[TheStudiofitoftampa]

Wow.... this sequence really works... thank you for it!

[dominic]

I’ve been struggling with poor glute activation, tight adductors and hip pain for years. Came close to even having an acetabular osteotomy. This video cleared things right up. Thanks a lot!

[frostyshark]

Awesome, no bs. The first two exercises are new to me and I've been squatting for over 10 years. I can't wait to see what the results of this brings me. Subscribed.

[leah]

Wow, what a fantastic video! My Osteo has been telling me for years that I have ridiculously weak external rotators, and this is the only clip I've found that doesn't cause pain in my TFL while trying to strengthen them (she's had me doing clams, sadly unhelpful). Thank you kindly, and thank you for making this so accessible!

[rohinipatil]

Erick Wong : best movement coach
Jeff(athlean x): best bodybuilding coach

[ibarix]

wow. the 3rd is absolutely the best for me. no pain in no time. thank you so much.

[isailugo]

Thank you so much for sharing! That ERE stretch is really amazing 👏

[daveforgot]

I have a little arthritis in my right hip and I've noticed while doing a couple of your routines over the last couple weeks its helped quite a bit in my mobility and some pain.
Thank you.

[nhill]

I’m so happy that I stumbled upon your channel.

[tiniepanini]

Big thanks man, my external rotation has been buns for like 13 years lmao

[thedude]

This channel is awesome in its definition !
Keep up the great work !

[jamessidneybaguio]

The 3rd exercise is very practical. It builds up the strength and flexibility of my hip-legs area while my knees are bent and the toes are pointing outwards and going back up, back and forth. I remember almost falling to the ground in this position before while dressing up. It was really painful. Now I can prevent it having built-up strength and flexibility in my left hip-leg area. Great video!

[sweetbthesee]

His tough guy attitude towards yoga got me lmao 🤣 This was the best video I’ve seen so far that really explains things. Now I know my hip problem is external and what to do to fix it. Thanks

[GarysGameDev]

Well this hella helped, the last one was really necessary for me personally, mind and body
wise

[CoachSergioBB]

Eric, thank you so much for all these videos you put out there. They have helped my baseball player to become more flexible and to perform athletic movements with ease. Keep it up man :-)

[maryperry]

I have had an imbalance of flexibility in my hips as far back as I can remember. I have always stretched but I did not incorporate the Stability component. I will report my progress. Yes 4-6 weeks. Thank you so much.

[DanMcKelvey]

Really helpful, clear instruction! 🙏 Excited to do these daily to improve my hip mobility

[Gaurav-impr]

Very well explaination sir, thankyou very much ...