Exercise
Roll Recumbent Hip External Rotator And Hip Extension
The Roll Recumbent Hip External Rotator and Hip Extension is a low-load mobility exercise that improves hip control and active range of motion.
Roll Recumbent Hip External Rotator And Hip Extension
The Roll Recumbent Hip External Rotator and Hip Extension is a floor-based bodyweight exercise performed in a reclined seated position with support from the arms. The setup limits overall load while allowing the hips to move through external rotation and extension in a controlled, supported way.
The primary focus is on the glutes and deep hip rotators, with the hamstrings and core assisting to stabilize the pelvis during movement. Because the position reduces balance demands, attention stays on smooth hip motion and maintaining tension rather than compensating with the lower back.
This exercise fits well into warm-ups, mobility blocks, and low-intensity strength days, especially for athletes working on hip awareness or returning from lower-body fatigue. Compared to standing or loaded hip movements, it offers a more accessible option to reinforce hip function without adding unnecessary stress.
How to Perform the Roll Recumbent Hip External Rotator And Hip Extension
- Lie on your side on a mat with your knees bent at a 90-degree angle and hips flexed to 45 degrees, placing your top hand on the floor for support.
- Stack your knees directly on top of each other with your feet together, ensuring your spine maintains a neutral position throughout the movement.
- Keeping your feet together, rotate your top knee upward by engaging your hip external rotators while maintaining the 90-degree bend in both knees.
- Inhale as you open your knee as far as possible without rotating your pelvis or lower back, creating tension in the outer hip and glute region.
- At the top position, extend your top leg behind you while maintaining the external rotation, feeling your glute muscles fully engage.
- Exhale as you slowly return to the starting position by first bending your knee back to 90 degrees, then lowering it to stack on top of the bottom knee.
- Maintain core engagement throughout the entire movement to stabilize your pelvis and prevent unwanted rotation of your spine.
- Complete all repetitions on one side before switching to the other side, allowing for equal development of both hip complexes.
Important information
- Focus on keeping your pelvis stable throughout the movement—avoid letting it rock backward or forward as you rotate and extend.
- If you feel any pinching in the front of your hip during the movement, slightly adjust your starting position or reduce the range of motion.
- Start with a smaller range of motion and gradually increase as you build strength and control in your hip rotators.
- When extending your leg backward, keep the movement controlled rather than using momentum to swing the leg.
FAQ - Roll Recumbent Hip External Rotator And Hip Extension
This exercise primarily targets the glutes, hamstrings, and hip external rotators (including the piriformis and deep rotators). It also engages the hip abductors like the gluteus medius, making it an excellent compound mobility movement for the entire hip complex.
Reduce the range of motion by limiting how far you roll or extend your hip. You can also place a folded towel under your hip for cushioning or use a softer foam roller/mat surface. If discomfort persists, consult with a physical therapist for personalized modifications.
You can safely perform this exercise 3-4 times weekly, either as part of your warm-up or cool-down routine. It's particularly beneficial after intense upper body training sessions or on recovery days to maintain shoulder health and function.
The most common mistakes include rushing through the movement, using momentum instead of controlled muscle activation, and excessive arching of the lower back. Ensure you're initiating the movement from the hip rather than compensating with your lower back, and maintain core engagement throughout the exercise.
You're ready to progress when you can perform the standard version with perfect form for 12-15 repetitions without discomfort. Advanced variations include adding ankle weights, increasing time under tension with slower movements, or combining with other hip mobility exercises for longer sequences that challenge stability and control.
Roll Recumbent Hip External Rotator And Hip Extension
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