HS | Glutes / Hip ER (Straight Leg)

HS | Glutes / Hip ER (Straight Leg)

HS | Glutes / Hip ER (Straight Leg)

EXERCISE USE

To target the gluteal muscle group as well as increase hip external rotation ROM at the same time.

One leg straight helps keep the lower back in neutral to increase the stretch, which is ideal for people who do not want to go into lumbar spine flexion - like early disc injury recovery.

INSTRUCTIONS Move close to a pole, sofa or doorway. Put the stretching leg up against the door-frame or sofa so your foot is resting and your other leg is past the sofa or though the door. Get a stretch on the gluteals first, then straighten your other leg. To increase the hip ROM, put both hands on the inside of your knee and push outwards.

Alternative Exercise

Session 1:

HS | Glutes (Wall)

HS | Glutes (Wall)

Progression Levels

Session 1:

1

HS | Glutes (Sitting)

HS | Glutes (Sitting)

2

HS | Glutes / Hip ER (Straight Leg)

HS | Glutes / Hip ER (Straight Leg)

3

HS | Hip Flexion ER2 (Pigeon - table)

HS | Hip Flexion ER2 (Pigeon - table)

4

HS | Hip Flexion ER2 (Pigeon - floor)

HS | Hip Flexion ER2 (Pigeon - floor)

Education Videos for this Exercise

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