Section 3 - Exercise Videos

Exercise #9 - External Hip Rotators

Exercise #9 - Workout Summary
Muscles Used: External Hip Rotators

The video shown above demonstrates how to perform this exercise one time with the right leg and one time with the left.

The final holding position for the left leg is shown in Figure 9a below.This position is held for 10-15 seconds using between 70-80% of your maximum strength. The same is then performed with your right leg as shown in Figure 9b below.

kf 9b

Figure 9a. Final hold position with the left leg.

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Figure 9b. Final hold position with the right leg.
Repeat this process two more times giving you a total of three 'reps' for the right leg and three 'reps' for the left leg as shown below:
Exercise #9
Training Schedule: The Progress Chart and Weekly Training Schedule located in Section 5 will guide you through all the exercises and allow you to chart your progress along the way.
Training Tips:
  1. The reference point for this exercise is the front of the thigh that is seen touching the ground.  As the foot crosses over the midline of the body, the front of the thigh is turned outward, away from the midline.  This action is external, or lateral, rotation of the hip and is caused by the contraction of the external hip rotator muscles.
  2. Use a watch or clock with a clearly visible second hand so that you can accurately time your isometric exercises.
  3. Pay close attention to the way your body position is shown for each exercise, because correct positioning is needed to isolate specific muscle groups.
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Next: Exercise #10