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Exercise handout — move better, feel better.
Seated Hip External Rotation Lift-Off
Seated hip external rotation strengthening for deep rotator muscles.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
chair
Home Options
- chair
No equipment? Try: Light band for resistance
Dosage
2
Sets
10
Reps / Time
30 sec
Rest
2 rotate / 2 return
Tempo
Step-by-Step Guide
Set up
- Sit on chair with knees bent 90 degrees
- Feet flat on floor, wider than knees
- Hands on thighs to prevent movement
No image for this step. Follow the written instruction.
Step 1 of 4
Keep your thigh completely still
No image for this step. Follow the written instruction.
Step 2 of 4
Rotate foot inward (pivoting on ball of foot)
No image for this step. Follow the written instruction.
Step 3 of 4
This creates external rotation at hip
No image for this step. Follow the written instruction.
Step 4 of 4
Return with control
Breathing
- Breathe normally throughout
- Don't hold breath
Form Cues
- Thigh stays completely still
- Only the lower leg moves
- Feel it in deep hip/buttock
- Small controlled movement
Common Mistakes to Avoid
- Moving the whole thigh
- Leaning to one side
- Using momentum
- Range too large
Safety Information
Very gentle exercise. Stop if hip pinching occurs.
Progressions
Add light band resistance, standing version
Regressions
Smaller range of motion
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.