TrainLikeMe

Seated External Hip Rotation W/ T-Spine Opener

Notes:

Key Points:

Set yourself with one leg at an externally rotated position, placed on your leg, parallel to the ground
Set arms straight out in front and set your pelvis
Open up your spine as much as possible. Ensure you're separating your upper/lower body

Common Mistakes:

Leg can't get in this externally rotated position with the leg parallel to the floor
No separation of upper/lower body as you rotate your spine

Exercise Notes:

Key Points:

Set yourself with one leg at an externally rotated position, placed on your leg, parallel to the ground
Set arms straight out in front and set your pelvis
Open up your spine as much as possible. Ensure you're separating your upper/lower body

Common Mistakes:

Leg can't get in this externally rotated position with the leg parallel to the floor
No separation of upper/lower body as you rotate your spine

Where you should 'feel it':

Primary Muscles:

Glutes

Gluteus Maximus

Secondary Muscles

Lats

Seated External Hip Rotation W/ T-Spine Opener muscle groups

Hip Flexion To Internal Hip Rotation

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Mobility

Hip Flexion To Internal Hip Rotation

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set up in a half kneeling position with a piece of equipment set at 45 degrees from your front as a guide
Set your pelvis in posterior pelvic tilt (avoid any arching of your lower back at all times)
Keep your back knee in the same position at all times
Use the front leg to drive forward and stretch your hip flexors
From there, drive outward to stretch your hip internal rotators
Continue to alternate each rep between hip flexion and internal rotation

Where you should 'feel it':

Primary Muscles:

Quads

Quadriceps

Secondary Muscles

Hip Flexion To Internal Hip Rotation muscle groups

90/90 Support Internal To External Hip Rotation

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Mobility

90/90 Support Internal To External Hip Rotation

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set yourself in a 90/90 position and lean backward to take your bodyweight
Keep your lateral leg still and in contact with the floor
Raise your medial knee as high as possible whilst keeping the heel in contact with the floor
Ensure you're pushing your maximal range of motion at all times

Where you should 'feel it':

Primary Muscles:

Quads

Quadriceps

Secondary Muscles

90/90 Support Internal To External Hip Rotation muscle groups

90/90 Foam Roller Slides

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Mobility

90/90 Foam Roller Slides

Notes:

Key Points:

Common Mistakes:

Exercise Notes:

Set both your legs at 90 degrees with your outside arm providing a base of support
Set a foam roller just outside the knee of your front leg
Maintain a stable lower body, and rotate your upper body by sliding with the foam roller
Control the movement until you feel a big glute stretch and then return to your starting position

Where you should 'feel it':

Primary Muscles:

Glutes

Gluteus Maximus

Secondary Muscles