How to improve hip external rotation for beginners

If you have trouble achieving external rotation in your hip joint, this beginner's exercise can help you wake up the right muscles so you can do more intense external rotation stretches in the future.
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[@Uprighthealth]

Told you have FAI? To free yourself from hip pain, check out the FAI Fix at www.thefaifix.com No FAI but still want to make your hips pain-free, strong, and mobile? Check out Healthy Hips! www.uprighthealth.com/healthy-hips

[@BrwrFan806]

"Do you feel like your family members don't respect you because you can't externally rotate your hips?" Damn dude this cut deep lmao

[@zimzimbar]

Ain't no party like an external hip rotation party...woop woop!

[@bingchilling989]

@@zimzimbar that didn't age well

[@malcolm4458]

"Do you feel like your friends and neighbors are looking at you funny every time you go to the car?" 🤣🤣🤣🤣🤣🤣🤣

[@carmenkuziemsky4410]

Yes

[@laurijorgenson6683]

Such a fun beginning. I laughed out loud a few times. Very clever pulling us in like that. Loved it. I also liked how you told us that if we were feeling discomfort in our glute area, we likely had some weak muscles. You provided a modification for us. You have me as a new subscriber. Wish I could have you as my PT or trainer but in person. Thank you so much for your remote help, I need it!

[@sebastiandk9575]

i love this guys sense of humour

[@fastfiddler1625]

When your job interview is going great. "OK excellent, we love your personality and achievements. There's just one more thing. Can you please demonstrate a 90° hip rotation?"..... "I'll see myself out."

[@Charlie_Jnr_om]

I was diagnosed with Labral tear last February 2023… I wish I would have found this KZbin channel earlier… for a whole year I was in so much pain, because I left it thinking it would heal itself… so going through all of this, and now on crutches, I believe it does come down to strengthening all your muscles… so my new journey this year will be applying these stretches strengthening exercises and massage.

[@cindygaudet1390]

I haven’t been dx but physio wonders but to get into a dr. Sigh. Don’t know what exercises i ca. doin cade of a tear

[@JN-bw2wp]

Thanks for these videos! Recently joined muay thai and it exposed all these hip issues I always had but didnt care to fix them. Your videos are helping much!

[@ashtangakris]

I've been having more & more pain in my hips. I did one session of the exercise & I have so much less pain is incredible! Thank you, thank you, thank you!!!

[@jerihozey1480]

I LOVED this . Pandemic tightened my hips sooo painfully. Begun a corrective excersise routine - adding this!

[@wendybyrne1301]

keep up the good work and the humor! you are much appreciated for both!

[@AshdinDoctorOrmax]

Loved the intro! Excellent!

[@jasonhunter6125]

I needed that humor at 5am;)

[@Uprighthealth]

Next time sit deep into external rotation and drink a cup of tea off your foot. It'll help you sleep.

[@ryancummings8647]

My family has ridiculed me for years due to my poor external rotation ☹️

[@lindseyhutchings2012]

You and your team are a delight to watch and so informative. This is my favorite video so far. I have just purchased your Health Hip program (2 days ago) and I'm already seeing results. Thanks for all you do :)

[@Uprighthealth]

You're welcome and thanks for your support! Enjoy your healthier hips! :-D

[@angelafeero]

Just recently found you guys! I've been binge watching and I subbed after the first few! Love the info you're providing and everything has been super helpful....thanks!!!

[@Uprighthealth]

Thanks for your comment and glad to be of service!

[@cordellsenior9935]

Thank you for your advice and these humorous expressions. I have been so publicly mocked and shamed by my lack of hip mobility (not really, but I've been chronically tight and injured in the right hip (FAI diagnosed) by bike accident.

[@ROMANEMPIRE69]

Your amazing! For some reason I just couldn’t fully externally rotation my right leg. I tried your exercises once as a tester. Now I can move the rotation. Still some pain and discomfort. But I can externally rotate now. 👍🏽🙏🏽👌🏽

[@destondauncey9884]

I love your active approach to improving mobility. Could you perhaps give an idea of how frequently this should be performed and what kind of timeframe we can expect to see a significant improvement? Thank you!

[@johnwick-tw9ru]

This is the greatest stretching video I've witnessed 👏 quality

[@AlvarWahle]

The humour made me subscribe. Good job!

[@gippo5971]

Great video man!! Funny, interesting, awesome. Waiting for the second part! Ps if I can't band foward in this stretch it can depend on tight hip flexors?

[@jennymallin9404]

love it.. this is great, thanks for sharing , educational and funny

[@chefmittens3056]

Amazing video! You are incredibly knowledgeable and funny :)

[@sonkaldo]

Thank you I think this is finally exactly what I need.

[@gordonchen9533]

Thanks for the video! I'll be doing these exercises today!

[@Uprighthealth]

Enjoy!

[@aaronprasad214]

Bro what the fuck. I just wanted some loose hips but you just helped me loosen up all over with these laughs! 🤣 Subbed my guy, good work 🙌

[@charleelye]

Hilarious. And so on point. My family for sure doesn't respect me do to my lack of external rotation in my hip joint.

[@simbadurio444]

Loved it¡ thanks for sharing

[@saraht4973]

You are hilarious. Love your videos and what you teach. Joy

[@3lfaromeo]

Good one, thanks

[@Jay-kq7ey]

I like his sense of humor

[@littlemissapplecore]

This guy is great!!

[@homersimpson5501]

Thank you, magic man!

[@neilbeech4093]

thanks for the info

[@suburbiansuperstar]

always super useful and lately more and more entertaining. I love your channel. I owe you so much, life sucks less and less. thank you!!!

[@Uprighthealth]

Glad to hear it! Keep making your life suck less and less!

[@denz2212]

cool vid bro.reali helpful

[@wayofenergy]

Dude, you WIN the Internet today!

[@juanguzman3340]

Best vid yet 🫵👍👍👍

[@abennett0695]

I adore your videos, but what about one with modified positions for those of us who have extraordinarily limited external rotation?

[@piotr821]

Got me dead at the first 30 seconds, subbed

[@kalabalaji5953]

Liked your videos. Could you please tell how to get in and out a car. Having some difficulties especially if I have to sit in the back seat. This is because of my hips. Thank you.

[@Pippito]

My family abandoned me in a ship container in brasil when I was 10 years old because my hip rotation is poor on my right side. Lets hope theyll finally answer my phone calls and allow me back home after improving

[@D34tho]

Killed it friend

[@malenal5746]

Question, I can do that really easy and do butterfly pose to the point of touching the floor, but standing up, my femurs are always locked in internal rotation. Why is that? The glutes?

[@2jballas124]

Holy cow that first stretch with self imposed resistance worked wonders

[@sandeepshukla745]

Nice video, thanks.is it possible that lack of external rotation may cause flat feet leading to plantar fascitis and achilles tendonitis.?

[@MegaMusical10]

Thank you~

[@melissasaal8577]

One of my legs rotates nicely but the other one does nottt and its the same side where i have a glute that just wont fire and i get knee pain on that side as well. Because if I try these and other exercises all the moving is happening from my knee not the hip.. pls help. I try to isolate glutes all the time but the same inmovable side just dont fire in glutes and puts all the work on hamstrings and rectus femoris.

[@shawnlangeland7907]

I hear clicking in my back and feel my inner thigh closest to my most upper part of my leg burning big time plus pain. My left hip is locked up opposite of SI joint side.

[@witcher7014]

which hip rotation exercise help in knock knees external or internal ? please reply and make a detail video on knock knees

[@dariosimone2383]

I like and love u and your video. ,,,,,thank uuuu man

[@andrewhubbard1971]

Great do you have an internal rotation video.

[@josephlunghamer6037]

I’ve been having groin tightness/hip pain when sitting and then external rotating or trying to bring my foot towards my face on one side. Do you think it’s related to the hip or right adductor muscles. Thank you!

[@fayyazkazi203]

You are awesome 😆👍🏽😎

[@zaram131]

My hips are so tight all the time. Is it because of weak glute muscles? I have been having a lot of pain in my right hip joint for months now and cannot externally rotate my right leg at all. I am going to try this, thank you

[@oceanmermaid7581]

Hi, i can't externally rotate my hip until it cracks , and that really takes a lot of time and sometimes it doesn't crack, i think it's called snapping syndrome. so do you have any advice, to make it crack, or to fix it ? thnx

[@andrewhume7410]

Trying to figure out how to closely replicate if doing from the floor...how to best position the body?

[@chunkstar121]

just dislocated my leg ( it popped back in after five minutes of pain ) from doing the first lot of stretches. think i need to see my doctor!

[@Teresahorner]

may i ask. i havent done Ct scan yet but what cause Hip misformity?cause after my injury i didnt have it nor during my. PT exercises I know theres probably. a few things but could u give examples please. Thank you sir

[@iuriipiudunen5980]

Why do I feel tension in the groin while doing it, what is the problem with me. Left side works well, but right doesn't want to go further, adductors keeps it back with groin kind of pain. Feel the same pain while stretching adductors muscles... dont know what to do to correct it

[@ssjenforcer191191191]

I had no idea how bad my right hip was! This is a great technique.

[@tejiritebite4831]

Has this helped you ? Cause I also have a tight right hip

[@melissasaal8577]

What if all my life one hip is really open and loose and another one is really hurting from the femur every time I attempt these exercises..Also the same side of my lower body doesnt want to use all the glute muscles and my behind is asymmetric. what do you think this means?

[@butterflypooo]

Does this relate to splits or forward fold w straight legs and flat back? I know those are two different things and am not sure if it’s a hamstring or hip issue or something else, combo of a few issues.

[@inoculati0n]

how much rest between sets would you recommend? thank you sir

[@gazanshaik8463]

Sir I suffered with a fumer breakdown I can't sit on my legs plz suggest exercise

[@winningsenior]

What’s the timeline on how long this should take to work!?

[@martindavies7034]

Great video. Please could you let me know which video is the follow up of this one as I can’t fine it. Thanks

[@Jake-gz6pw]

Look up agressive hip stretch. Im pretty sure thats the next one he is talking about

[@forzapearbear8359]

What if someone have excessive femoral anteversion? Is it safe to do these exercises? And will these be helpful?

[@valeriel1697]

Too funny with the introduction 😂

[@theodopoulos]

yes i feel the shame of not being able to sit down cross legged. Help Dr seuss!

[@Banana-gn5ez]

I have The same problem

[@Banana-gn5ez]

Can someone help??

[@millie7642]

whats a test to see if its your inner thigh or external rotators are weak?

[@benjaminwescott258]

Intro - yes yes yes and yes.

[@aleix3647]

Hi, thank you for sharing your work. What group of muscles could be used to compensate weak hip external rotators? Sometimes when doing the open clam exercise seems that other muscles are working, I feel it in the lateral of my upper thight. Does this make any sense? Thanks.

[@roxyrhodes4001]

Hip flexors. Your TFL muscle sits about where you are describing. Unless you mean lower than your hips.

[@simplyalif]

We need an internal rotation vid for beginners now

[@Uprighthealth]

Hopefully you found some of our internal rotation stretch videos already!

[@Teresahorner]

NO I GOT AVN N CNT FIND HELP WHEN DOC SAYS NO EXERCISE BUT I JUST CNT SEE THIS IVE BEEN ON A JOURNEY 10 MONTHS NOW N INJURY PLUS MISDIAGNOSIS AND NOW I JUST FEEL LIKE U SHUD BUT CNT GET STRAIGHT ANSWERS

[@sonofabraham4094]

Because water is what makes for a fun party, I liked that one haha

[@theresebanks5071]

On one side its because of my groin pain that prevents me from doing it.

[@Spartan117A51]

When you do your external hip rotation, are you working your outer hip muscles primarily?

[@stuartwagner70]

That intro cut me feel 😄

[@AM-pt6oy]

Dude, you are hilarious 😆

[@gordonangus3165]

Would this help with sitting cross-legged?

[@jaceg2654]

I just want to say I appreciate your videos a lot, but there's a question I have, which I might have missed in previous vids or this one, as I did, honestly just skimmed through, but here goes: What are the markers that you are lacking either external or internal rotation - I mostly question this regarding to squats, sumo deadlifts and perhaps a just from a life perspective.

[@Uprighthealth]

This is one we cover a bit in many squat videos. We will likely be delving deeper into this soon!

[@Uprighthealth]

This is one we cover a bit in many squat videos. We will likely be delving deeper into this soon!

[@owenmckenzie6916]

Whats it called when you do that 'contraction' in-between the stretch to trick the muscle...? I know it has a term, but I cannot remember it

[@jacobwahl7873]

A "PNF" stretch - proprioceptive neuromuscular facilitation

[@denbro1770]

I catch nothing but snide comments and dirty looks at my BJJ class because my hips don't externally rotate... thank you kind sir.

[@baderqassim3248]

Will this improve my straight leg raise? I am at 33 degrees 😢

[@The-Student]

That causes a lot of knee pain. What does that mean?

[@LS-kg6my]

What if the pain is in the front of the hip?

[@BonesToPeaches]

So I've watched several or your videos about FAI now and I'm confused. Should I be trying to improve internal or external rotation of my hip? I personally feel my glute is weak and my adductors are tight on my left side so I've been focusing on improving external rotation, but I've seen so many videos preaching internal. What should I do?

[@jacobm7263]

why only do one?! do both!

[@JDXOGG]

My right foot turns out. So would this help?

[@leeloohad]

u're great :D

[@ANDIS62]

Hi! I have some problems with my left hip. When I try to do some external hip rotation, I have also reduce flexibility, bit my pain come from inghinal zone and go to my knee..very sharp pain as I try to go down... Some suggestions?

[@davidrodriguez3015]

Stay away from pigeon and lotus stretches until you can do butterfly with knees touching the floor. The butterfly externally rotates the hip with little pressure on the knees.

[@KapilSharma-kl7sj]

my knees hurt when I am in that position

[@themountainmack4489]

That means you are putting too much stress on your knees flex instead of your hips. All of the movement should be felt in your hips and butt

[@theballeticyogi9294]

can I ask why do we need to have greater mobility in the external rotators?

[@dalehardee3041]

Harriet Short its helpful if you have someone in your guard and you want to bring your foot over their shoulder so you break their posture down, isolate their arms and armbar them for a submission. At least that is why I’m here. I also find it helpful for putting on my shoes in the morning.

[@crystalrose470]

As a stripper, that intro hit me right where it hurt

[@sahidul]

I feel pain go down the side of my leg down to the bottom of my for when I do this to my left leg. Incidentally, the left hip clicks when I do this. Any idea what's wrong?

[@PyroInferno110]

U probs got tight hips and need to stretch it

[@someordinarydude9147]

Oh boy, another guy pushing excessive mobility. A really good PT I worked with would always say the best test was "Do I ever need to get into a position anything like this in my athletic endeavors or daily life?" and "Should I be training more stability in this movement pattern, or should I be training mobility?". People get really obsessed with mobility to an unhealthy level. It's okay if you cannot drink a shot glass off of your foot because why?

[@afriendlyone]

Lol you have some cool funny lines in the beginning. Just guys be careful with this, you can hurt a knee..

[@gazanshaik8463]

Plz answer I can mail my xrays