Standing External Rotation Overview
The standing external rotation is an exercise used to strengthen and build the muscles of the glutes.
One can use the standing external rotation as a warm up/activation exercise or as a glute isolation exercise on their glute/leg workout day.
Standing External Rotation Instructions
- Begin in an athletic position with your knees bent, hips flexed, and eyes looking straight ahead. Wrap a band around your legs just above your knees.
- Initiate the movement by squeezing your glutes while keeping your shoes flat on the floor which will drive the knees out.
- Slowly allow your knees to return to the starting position and repeat for the desired number of repetitions.
Standing External Rotation Tips
- Don’t allow your hips to posteriorly tilt (i.e. your zipper to tilt up towards your face) as you push your knees apart.
- You should feel this primarily in your glute medius (on the upper, outer portion of your hip).
- Your upper body should be slightly tilted forward, your hip angle should be below 90 degrees.
- Don’t allow the edges of your shoes to lift off the ground as you push the knees out. Control the range of motion using your musculature, not momentum.
- If you can’t seem to feel your glutes activating, palpate the musculature with your hands and focus on pausing the movement at the peak of contraction.
- If you find one glute has less contractility than another, perform twice as much volume on that side relative to the other until you have established an efficient mind/muscle connection.