Moves/Standing External Hip Rotations

Standing External Hip Rotations

ID: 613

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Exercise Type:
Core Rotate
Contraindications:
None
Equipment:
Floor Based, Dumbbell
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Breathe consistently — match breathing to movement rhythm.
  2. 2. Quality of movement always takes priority over speed or load.
  3. 3. Feet anchored and hip-width apart unless the drill specifically calls for a step.

Regression:

Practise the rotation pattern without load using a dowel to monitor spine position.

Progression:

Add a plyometric or power element — rotational med ball throw — once strength is established.

Common Problems:

Lumbar rotation instead of thoracic — cue the rotation to come from above the belly button. Loss of hip position — reset and slow down.