hip pelvis
Deep Hip Rotators exercises
Hip rotation and femoral-head control.
37
Exercises
5
Primary target
Related exercise guides
Home equipment tiers prioritize bodyweight, walls, chairs, towels, bands, and household loads before gym-only equipment.
Band Resisted Hip IR/ER (Standing)
Standing hip rotation against band resistance for rotational control and strength.
Banded Clamshell
Clamshell with band resistance for increased glute medius activation. Progression from bodyweight clamshell.
Barbell Hip Thrust
Heavy loaded hip thrust for maximal glute strength. The primary exercise for building powerful glutes to support SI joint.
Barbell RDL
Barbell Romanian deadlift for maximal posterior chain loading. Advanced exercise requiring excellent hip hinge mechanics.
Bird Dog (SI Safe)
Quadruped core stability exercise teaching anti-rotation control. Critical for SI joint stability during movement.
Bird Dog with Band Resistance
Bird dog with band around extending limbs for added resistance. Advanced anti-rotation core exercise.
Box Jump (Low)
Explosive jumping onto box for power development. Only for those fully recovered with no symptoms during impact.
Bridge with Band Abduction
Glute bridge with band pushing knees outward. Activates both glute max and glute med simultaneously for complete hip stability.
Bulgarian Split Squat
Single-leg squat with rear foot elevated. Builds unilateral leg strength and hip stability for SI joint support.
Bulgarian Split Squat (Rear Foot Elevated)
Split squat with rear foot elevated on a bench. Excellent single-leg strength and quad development.
Cable Chop (Anti-Rotation)
Diagonal pulling pattern for rotational core strength. Trains controlled rotation through upper back while protecting SI joint.
Cable Chop - High to Low
Pull a cable from high to low diagonally across your body. Builds rotational core strength with controlled movement.
Cable Hip Abduction
Standing hip abduction against cable resistance for glute medius strengthening.
Cable Lift (Anti-Rotation)
Diagonal pushing pattern for rotational core strength. Complements the chop pattern for balanced rotational training.
Cable Lift - Low to High
The opposite of the chop - pull a cable from low to high across your body. Builds upward rotational power.
Cable Pull-Through
Cable hip hinge movement for glute and hamstring activation with constant tension.
Cable/Band Row
Horizontal pulling exercise for upper back and trunk stability. Improves posture and trunk stability for SI joint protection.
Calf Raise (Single Leg)
Single-leg calf strengthening. Builds the calf strength needed for running and jumping.
Dead Bug (SI Safe)
Core stability exercise that maintains neutral spine while moving limbs. Essential for SI joint control and protection.
Dead Bug (Spine Chain Stability)
The gold standard for training the core to protect the spine during arm and leg movement. Teaches the whole chain to work together.
Dead Bug - Contralateral
The full dead bug: extend opposite arm and leg simultaneously while keeping your back stable. One of the best anti-extension core exercises.
Dead Bug - Heel Taps
Lie on your back and slowly lower one heel to tap the floor while keeping your back stable. This teaches core control without stressing your spine.
Dead Bug - Leg Extension
A more challenging dead bug where you extend one leg out straight while keeping your back flat. Excellent for building anti-extension core strength.
Dead Bug with Band Pull
Dead bug with added resistance from band pull-down. Increases challenge to core stability and anti-extension control.
Figure-4 Stretch
Classic posterior hip and piriformis stretch in supine position.
Gentle Figure-4 Glute Stretch
Modified piriformis/glute stretch performed gently to avoid SI joint stress. Tight glutes can contribute to SI dysfunction.
Lateral Lunge (Controlled)
Side lunge with emphasis on controlled movement for adductor and glute development.
Lateral Lunge (Loaded)
Weighted side lunge for adductor and glute strength in frontal plane.
Machine Hip Abductor
Seated machine exercise isolating hip abductor muscles.
Reverse Hyperextension
Hip extension exercise with torso fixed and legs moving. Great for posterior chain and spinal decompression.
Seated Figure-4 Stretch
A seated version of the piriformis stretch. Cross one ankle over the opposite knee and lean forward. Good for desk workers.
Seated Hip External Rotation Lift-Off
Seated hip external rotation strengthening for deep rotator muscles.
Side-Lying Hip Adduction
Strengthen inner thigh muscles while lying on side. Supports knee alignment.
Smith Machine Hip Thrust
Hip thrust using Smith machine for stability and progressive loading.
Sumo Squat (Bodyweight)
Wide-stance squat emphasizing adductors and glutes.
Supine Figure-4 Stretch (Piriformis Stretch)
Cross one ankle over the opposite knee and pull the thigh toward you. Stretches the deep hip rotators which often contribute to lower back and buttock pain.
Supine Piriformis Stretch
Targeted stretch for the piriformis muscle which can contribute to SI and buttock pain. Similar to figure-4 but focuses on external rotation.