About this exercise
A hip external rotation mobility drill performed in a kneeling position. Rotating the thigh outward from a stable kneeling base targets the glutes and deep hip rotators, improving range of motion in the hip joint.
Kneeling External Rotation
Step by step instructions, muscle activation and variants for the Kneeling External Rotation.
EasyGlutesOuter thighs
How to Perform
- Kneel on the floor with both knees hip-width apart and sit back slightly toward your heels
- Place your hands on the floor or on your thighs for balance
- Keeping your pelvis level, rotate one thigh outward and lower the knee to the side toward the floor
- Control the movement and avoid letting the hips shift
- Return the knee to the starting position
- Complete all reps on one side, then repeat on the other leg
Muscle Activation
Primary
GlutesOuter thighs
Secondary
CoreInner thighs
Common Mistakes
Common mistakes content is coming soon.
About the Kneeling External Rotation
The Kneeling External Rotation is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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