Section 3 - Exercise Videos
Exercise #5 – Hip External Rotators
Exercise #5 - Workout Summary
The video shown above demonstrates how to perform this exercise one time with the left leg and one time with the right. The final hold position for the left leg is shown in Figure 3-5a 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 3-5b below.
Repeat this process one more time giving you a total of two 'reps' for the right leg and two 'reps' for the left leg as shown below:
Training Schedule: The Progress Chart and Weekly Training Schedule located in Section 5 (the Appendix) will guide you through all the exercises and allow you to chart your progress along the way.
Training Tips:
- 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 thigh and is caused by the external, or lateral, hip rotator muscles.
- Isometric exercises are to be done with normal breathing. Do not hold your breath during the exercises because this may cause a sudden increase in blood pressure and/or light-headedness.
- 3) Use a watch or clock with a clearly visible second hand so that you can accurately time your isometric exercises.
Muscles Used: External Hip Rotators.