Corrective Exercise Strategy

External Hip Rotation

Smash, stretch, and activate corrective strategies for external hip rotation — releasing TFL and hip flexor restrictions, opening the hip joint, and activating hip abductors and external rotators.

All Corrective Exercises

Smash

Soft tissue work to release restrictions and improve tissue quality.

TFL Smash with PVC

TFL Smash with PVC

Quad & Adductor Smash

Quad & Adductor Smash

Sartorius Smash with foam roller

Sartorius Smash with foam roller

Quad & IT Band Smash with Roller

Quad & IT Band Smash with Roller

Figure 4 Glute Bridge

Figure 4 Glute Bridge

Prone hip smash (lacrosse ball)

Prone hip smash (lacrosse ball)

Stretch

Restore range of motion and lengthen restricted tissues.

Elevated Pigeon

Elevated Pigeon

90/90 hip shifts with extension

90/90 hip shifts with extension

Supine static faber position

Supine static faber position

1/2 kneeling inner thigh stretch

1/2 kneeling inner thigh stretch

Activate

Strengthen and reinforce neuromuscular control.

Squats with mini band

Squats with mini band

Lacrosse Ball Foot Smash

Lacrosse Ball Foot Smash

Butterfly Hip Bridges

Butterfly Hip Bridges

Smash

  • 3″ PVC TFL smash with and without leg movement
  • Front of hip socket with small ball or roller — pin tissue and rotate leg
  • Psoas with Pso-Rite or similar device
  • Adductors with foam roller
  • Sartorius with barbell and/or foam roller with leg and knee at 90 degrees
  • Quads and IT band with foam roller
  • Figure 4 glutes on foam roller
  • Ball smash on glutes against wall with and without leg movement
  • Prone squishy ball smash on hip flexor and front of hip socket

Stretch

  • Pigeon pose
  • Prone frog
  • 90/90 hips
  • Half kneeling leg-out inner thigh stretch
  • Standing single-leg external step rotations
  • Away-facing banded hip distraction
  • Hip distraction facing away, pulling femur to outside of hip socket
  • Elevated pigeon stretch
  • 90/90 hip shifts into half kneeling extension
  • Seated figure 4 stretch
  • Supine static Faber position (add small weight to bent knee if desired)
  • Prone frog with and without modified cobra
  • Quad rocking variations
  • Butterfly stretch seated and/or supine

Activate

  • Squat with mini band around knees
  • Mini band laterals with band around knees, ankles or feet
  • Quadruped hip hydrants
  • Quadruped hip CARs
  • Clamshells
  • Knee side plank clamshells
  • Butterfly hip bridges
  • Banded hip bridges
  • Hip airplanes
  • Clamshells against wall (with and without band)
  • Figure 4 hip bridges
  • Prone figure 4 knee lift / glute contraction
  • 90/90 hip shifts into half kneeling extension