A Move You Should Do MONDAY – Single Leg Hip Rotation

The single leg hip rotation exercise is a simple, but effective way to activate the gluteal muscles and deep hip external rotators. It’s meant to be performed slowly and methodically. Here’s how to do it:

Stand in front of a high box or chair and place your hands on your hips
Place your left foot on the box
Hinge at your hip as you tilt your trunk forward. Make sure to keep your back straight by keeping your chest up
Slowly rotated to the right and left as you maintain the forward flexed position
Perform 6-10 repetitions
Repeat while standing on the left leg

Why does this matter?

We rotate to the right and left all day long, when we lift, throw, push and pull. This motion requires coordinated activation of the gluteus medius (to stabilize your pelvis) and the gluteus maximus (to power this rotation). The deep hip external rotators (piriformis, gemelli, obturators and quadratus femoris) are designed to stabilize the hip while it is rotating.

Weakness of the gluteus medius and/or maximus will cause the deep hip rotators to start acting as prime movers and this over activation may cause hip pain, sciatica and lower back pain.

Activate your glutes with the single leg hip rotation. Your lower back will thank you.

Because nobody has time to be in pain.

Until next time…