Hip Rotation: Stretches And Exercises


Hip Rotation;

Stretches And Exercises

What is Hip Rotation?

Hip rotation takes place when the thigh and the knee rotate outward away from the body. Actions like getting into the car, pitching a baseball and all other movements that helps rotate the pelvis while putting the body’s weight on one leg are examples of hip rotation.

All about muscles in the hips

There are 21 muscles in total that play an important role in the movement of the hip. Some of the most important are:

  • Gluteal muscles

Hip Rotation

These comprise of gluteus maximus, gluteus minimus, and tensor fasciae latae. Gluteus maximus is the most powerful external rotator.

  • The iliopsoas muscle

It consists of two individual muscles- psoas major and the iliacus. The psoas major muscle helps in hip rotation. Its sister-psoas minor is only present in 60-65% people.

  • The lateral rotator muscle

This group includes four major muscles; Obturator internus and obturator externus, Piriformis, Quadratus femoris, Gemellus inferior and gemellus superior.

  • The adductor muscle

This group includes majorly; Adductor brevis, Adductor longus, Adductor magnus, Pectineus and Gracilis.

Hip Rotation Exercises

  • The Clamshell

To perform this exercise, a person needs to:

1.Lie on one side, keeping the knees together and bending them to a 45 degree angle. The hips should be in line with one another.

2.Prop up the head with the arm closest to the floor.

3.Place the other arm on the mat in front of the body for stability.

4.Engage the stomach muscles and open the legs at the knees, keeping the feet together and the lower knee against the floor. Raise the top knee as high as possible without straining.

5.Pause briefly, and then return the knee to the starting position.

6.Repeat 10–20 times before switching to the other side.

  • Fire Hydrants

Fire hydrants involve the following series of movements:

1.Start on all fours, with the knees directly below the hips and the hands directly underneath the shoulders.

2.Engage the core and keep the back straight. It should be parallel to the ground.

3.Keeping the 90 degree angle in the left leg, raise the knee outward, away from the body. This movement should open up the left hip. Pause briefly before returning the leg to the starting position.

4.Repeat 10–20 times before switching to the right leg.


  • Seated Floor Stretch

To perform these stretches:

1.Sit on the floor with a straight back. Extend the right leg out.

2.Position the sole of the left foot on the right thigh, as close to the pelvic region as possible.

3.Lean forward, placing the palms on the floor on either side of the right leg.

4.Hold for 30 seconds.

5.Repeat on the other side.

  • Chair Stretches

People can follow the steps below to perform this stretch:

1.Sit in a chair with the back straight and against the back of the chair.

2.Place the right foot firmly on the floor. Rest the left ankle on the right thigh.

3.Lean forward.

4.Hold this position for 30 seconds.

5.Repeat on the other side.

My Take…..

All these exercises can help get a better, stronger and more flexible body. We need to perform hip rotation stretches and exercise according to our body capacity and stop immediately if there is any kind of pain and must consult a doctor. 

Are you ready for these Hip Rotation Stretches and Exercises?

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