Hip External Rotation Test
The Hip External Rotation Test assesses your hip's external rotation range of motion.
- Begin by sitting on the floor with your legs extended in front of you.
- Bend one knee and place the foot on the opposite thigh.
- Gently push down on the bent knee to feel a stretch in the hip.
- Hold the position for a few seconds, then switch sides.
How to perform the Hip External Rotation Test
- Set up. Set up in a stable, balanced starting position appropriate for the Hip External Rotation Test using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your primary working muscles.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your working muscles rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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