Hip External Rotation w/ Flexion (Option 1)
This drill targets hip external rotation in a flexed position — the exact range of motion needed at the bottom of a squat. Option 1 uses a seated position to allow controlled, gravity-assisted loading of the hip capsule.
Setup
- Sit on the floor with both knees bent and feet flat on the ground, wider than hip-width apart.
- Let both knees drop to the right side (windshield wiper), keeping both feet on the floor.
- Focus on the left hip: it should be in internal rotation while the right hip is in external rotation with flexion.
- Lean your torso gently toward the right knee to increase the external rotation and flexion load on the right hip.
- Hold for 10–15 seconds, then windshield-wiper to the other side.
- Alternate for 5–6 reps per side.
Coaching Cues
What to feel:
- A deep stretch in the outer hip of the externally rotated side
- A gradual increase in range as you warm up through reps
Common mistakes:
- Forcing the knees to the ground — let gravity and time do the work
- Rounding the spine excessively — maintain a relatively neutral trunk
- Holding the breath — breathe deeply to help the muscles relax
Tip
This pairs well with Option 2 as a superset. Alternate between the two options for a comprehensive hip external rotation routine.
Video and animated demos coming soon.
Programming
| Parameter | Recommendation |
|---|---|
| Reps | 5–6 per side |
| Hold | 10–15 seconds per side |
| Sets | 2–3 |
| Frequency | 3–5 times per week |
| When to do it | Lower body focus, full mobility session, pre-squat warm-up |
Progressions
- Beginner: Windshield wipers without leaning the torso — just rotate the knees side to side.
- Intermediate: Add the torso lean toward the externally rotated hip.
- Advanced: Apply gentle overpressure with your hand on the externally rotated knee while holding the end position.