The Exercise for Hip External Rotation Nobody Will Teach You

[@Uprighthealth]

What did you learn from this video? Got more questions? Drop me a comment! 🤙 Rebuild your body at home! uprighthealth.com/diy 💪

[@michaelvli]

Thanks for the great videos, Matt. I'm looking for exercises and stretches that can help correct my 7 year old son's out toeing. He has orthopedics that are treating flat feet and has completed about a year of PT which has helped with both; however, he still out toes . Would you recommend this exercise for him or should he be using other exercises/stretches such as the lateral hamstring stretch? Thanks!

[@roberthoffmann851]

I’m 86 years old. This and your other exercises are allowing me to recover lost flexibility and balance, stand up straight, walk correctly, fight sarcopenia, and in general live by myself in my own home safely and with energy. What’s not to like?!

[@rosslynnoziska4959]

Me too I’m 76 and I am doing it for the same reasons you are. I just know that we have to stay flexible.

[@wdashwor]

@@rosslynnoziska4959 Me too! I'm 67 and looking for routines to stay flexible.

[@celiauzarski2064]

Me too, #3. I’m also in my seventies. Pain in my hip makes me feel vulnerable. One hip is good, the other weak leaving me without stability. I’m not ready to be feeble. I have tried physical therapy, chiropractors, and doctors advice that did not help. I’m seeking functional fitness to maintain independence.

[@nuthinbutlove]

Same here. He's really helped me get back to life!

[@coalsparks]

I’m only 50 but recovering from a fractured shin.

[@paulhousden3825]

You ask why we come to your video ? - its because you are clear, accurate and good at what you do - no BS and straight to the point. I have seen many of your videos and find these inspiring and very very helpful. They WORK ! and as I approach 68 I find them useful - well done and keep going .

[@newfoundjoy6021]

Hi, I’m a 63 yo new swimmer and I want to be more efficient in my strokes. Also looking to age with good balance and strength. Love your videos.

[@AngelStormee]

What brought me here is the pain in my hips when sleeping (side sleeper) and what I feel are contributing factors - my age, my job that has me standing 8 hours a day on concrete floors, and my hour-long commute (each direction). Thank you for this channel and for sharing your wisdom.

[@rosslynnoziska4959]

Because I’m older and I don’t wanna get stiff and immobile and I watch you and I watch Amanda Esmonde White and I take a ballet class to stay flexible because one of my 80 year old customer said never stop moving

[@dianecraig4004]

I like this guy too along with Amanda esmonde-white.

[@phyllisphillips6772]

67 yo female pickleball player; playing 3-4x wkly for 3hrs. Sciatic nerve symptoms have plagued me for over two months. Your videos on my symptoms and those related to hip arthritis have given me great encouragement! Thank you! I forward your vids to others.

[@Louise-lg3wt]

I’m 76, female. I am working towards improving mobility and strength in the hips. My hips tend to get sore when I walk. I wind your clips very helpful. Appreciate you 🙏🏼

[@smca7271]

60 yrs and getting hip flexibility back,hip and knee pain going..you are amazing...actually have right leg external and internal rotation now,didn't have any internal rotation before and walking is now heaps better.

[@truestory923]

Plantar fasciitis led me to your channel then I realized that it's my while entire kinetic chain... So I'm always watching you to learn new techniques

[@JPerry-vr4nk]

Love your channel!!! I wore braces on my legs as a child. I have never had normal mobility in my right hip. I watched this video because I'm trying to get more mobility. Thank you.

[@qwerty90615]

Even without the band, I did this with great success. Hip pain and walking stability both improved remarkably.

[@Tzippi]

Fantastic! How long before you felt results?

[@qwerty90615]

@Tzippi Immediate. This caused me to watch more of his videos. I did a stretch of the hip that fixed my foot. I had chronic pain in big toe joint for decades. This stretch of the hips caused the weight to land on the ball of my foot instead of the big toe. I had immediate resolution of plantar fasciitis, but this shift of biomechanics caused knee pain. I did more stretches and those problems resolved as well. Hip stretches are very important.

[@Tzippi]

I’m going to head over to the gym first thing in the morning and give this a try because I have karate tomorrow night.

[@qwerty90615]

@@Tzippi Approach it with care.

[@Tzippi]

We have the same equipment in the gym as in the video. I work out quite a bit, usually isolated muscles, but karate is new to me. It’s a total different beast. I would like to be able to kick above my waist sooner than later.

[@MaryLynne2]

I was just searching last night for exercises to help with external rotation. Was excited when I saw this video pop up this morning - but my problem is with my arm - 2.5 years post-shoulder surgery (broken upper humerus bone after a fall, with no rotator cuff tear - still don’t have full range of motion or external rotation, even after PT & OT). Most recently, I’ve been dealing with painful thoracic area back spasms - but their solution seems to be another pill to take instead of getting to the root of the problem. Your story gives me hope that I’ll eventually find the right combination of exercises to help my complicated situation! I’ve learned so much from watching your videos in just the last few months! Thank you so much!

[@bogey8711]

Thank you so much for your videos! I have had hip pain as I am 68 but feel 38😂 so I tend to do more than I should. After having an office job for many years, I am now retired, however, I have not been moving as I should so when I do…ouch! I could barely walk without pain a couple of weeks ago and a video I found has given me back my mobility! I am still working on it but the improvement is all but miraculous. Thank you so much for your clear explanations which make total sense, as well as your clear, easy, exercises. You have been a God send!

[@Uprighthealth]

Thank you so much for these kind words and support. I really appreciate it.

[@nikeap2947]

Hi! I'm healing from a torn lateral meniscus ~6 months (and recently strained hamstring on same leg) and noticing that my leg drifts into IR when lifting it in a fully extended position (ex., moving it laterally in bed). I have to ER to perform that movement without compensation or discomfort. This video is so timely. Thank you! I'll check out the other hip series, as suggested! 😊

[@dianedrakeley9386]

Thank you for your clear and concise instructions. I watch your channel because my hips have been painful on & off. Flexibility is an issue too. Doing your recommended exercises is helping! Thank you!

[@timeenuf4200]

Originally, I came to your site on a search for relieving what everyone told me was a "frozen shoulder." Your exercises have helped my shoulders and arms be more efficient in their movement. It's refreshing to see a program that helps learn how to tackle one issue as a part of a whole. Thank you.

[@nuthinbutlove]

You're amazing!! Thank you so much!

[@ChristineHartsfield]

I’m here because I follow your channel and have been for quite some time. I am grateful for the information you share and very often use your exercises when I teach older people up to 85 years old - Pilates.

[@emmaeIIe]

I'm trying to regain mobility in my hips. This exercise will help me improve external rotation.

[@haleyparson]

As an adult ballet dancer in my late 30s, I am struggling with my turnout. My right hip is especially troublesome due to pain and weakness. I had a bad experience with a chiropractor visit 13 years ago and it left my hip injured due to him trying to "stretch" my leg out because he said it was shorter than the other (long story). I look forward to beating the injury and finally finding freedom from pain. Thanks for your videos!!

[@TimothyTakemoto]

I came to the video because I am trying to write a book about hip rotation as the cure for ageing! Why do hip rotation sitting down? Why do you need a straight knee? I find it easier to exercise standing up with a bent knee. Plus if you stand there is no friction. I do it standing with loads of bands and find it very rejuvenating. I am 59. When I was about 54 my knees started to hurt, bad. At first Bulgarian squats worked (I did not realise why at the time but I think it was because they strengthen hip rotation) but after a while my hip started to dislocate! I tried loads of exercises (CARS, hydrants, donkey kicks, bird dog, hip abduction, deep squats etc). Eventually I realised that hip rotation was my problem. I discovered clamshells and reverse clamshells which hit the spot, but found it difficult to get a good work out lying down. So I do it standing up. And now I am feeling strong and young again. Femoral rotation strength is the business. I also do kicks to make my progress/strength visible.

[@IamCheyennecheyenne]

Thanks I did this in reverse and it helped so much!

[@jean-claudedozeville9810]

79 years old. what I appreciate, first of all, at MATT is the choice of his target, as an absolute priority, the part of the body most essential for stability, balance, flexibility and alignment of the spine vertebral: the pelvis/pelvic floor, the hips. His relaxation, stretching and muscle strengthening exercises on tendons, ligaments, nerves and muscles are essential when we have allowed ourselves to be overcome by a sedentary lifestyle (sitting for hours and hours). Regarding the external rotation of the hips, I use a looped elastic band of 70 cm in circumference and 6cm in width, inside which I slide both feet at the height of the sole of the foot. By positioning my feet vertically to effortlessly stretch the elastic and then, with my heels anchored on the ground, I simultaneously tilt my feet and my legs outwards like windshield wipers... then I release. As it is a symmetrical exercise it should ensure perfect balance between the 2 hips. In addition, to facilitate hip rotation I sometimes sit on a Yoga air cushion. It's effective, it can even be done sitting in bed... or even while reading.

[@annarborthenorris5455]

I just like your videos. Your Asian squat ones have helped me bring back youth and health to my days, so I subscribed. This is the first recommended video since then. Very interested to learn more from you. Thanks

[@j.e.wgreve1535]

Thanks for this exercise!! When you started your last video, you mentioned kneecaps pointing outward, but I always have had my kneecaps facing inward. This will help!

[@bill3254]

Thanks!

[@Uprighthealth]

Thanks so much for your support!

[@genuineimpulse9134]

I’m still recovering and attempting to rebuild my legs after 2020 bilateral ruptured quads. I watched your videos from a hospital bed then as well.

[@diannacatesdunn]

Im another out of condition 70+ year old....how you think, explain, and demonstrate resonates with all my core beliefs and experience concerning my old, well used and well loved body.

[@tall00girl]

Here because I have hip impingement in both hips and your other videos have helped me and I don’t want to have a double hip replacement.

[@ebonyrose316266]

Thanks! I need to improve my external rotation for pole dance.

[@deborahcorreale352]

Need to get flexible, regain balance and strength. Have been having issues with going up and downs strairs one at a time.

[@cathyjennings5580]

Thanks SO VERY MUCH FOR YOUR KNOWLEDGE AND TIME FOR US!!!!❤❤❤❤ 🥰🥰🥰🥰🥰🥰Great 😊

[@joeykarateka]

This is an excellent video. I’m a 63yo prof. of kinesiology (various subjects including anatomy and therapeutic exercises), martial artist, certified athletic trainer, and track coach. Was therapist for a prof. ballet company for a bit. And this is good stuff. Pelvic stabilization is critical for the prevention of so many painful conditions, and falls at advanced age. To answer your question…What attracted me to this video was the “that no one will teach” statement… “not your trainer nor therapist”. So disingenuous.. It’s actually a very common exercise, and it is used in rehab extensively. Taught in basic therapeutic exercise courses across the Country. But the introduction is dishonest.

[@lafamillecarrington]

I can't sit cross-legged - knees up and feeling like I'm falling backwards - and someone mentioned that this could be due to poor hip external rotation. So here I am, ready and willing to give it a go!

[@sharaineroberts8537]

I am 58 and losing weight. But that's only part of improving my health. I want to be stable and secure in every position. Also, because of you, I always think ATM.

[@nichellerozelle1975]

After my 4th baby (working out all the way through all 4 kids and after) I started to get horrible hip pain on one side when speed walking and one day it just stayed and never went away. It's been 4 years now. Mri shows nothing so doctors think I'm crazy. It's actually something I have learned a lot of woman after kids are experiencing even while living very active life styles.

[@katlas]

What brings me here? I love learning from your channel. My goal being mobility as I age.

[@alyssapowell1799]

Thank you! This is very helpful!

[@marnamorgan6501]

Hi! I have PPMS and spent a lot of time in a prone position. I am healing now but notice how tight my hips are. Thanks for this good start!

[@ValerieK]

Very helpful! Thanks so much.

[@frankd1682]

Hi Matt, I have been having hip pain, especially when rotating during golf swing. X-ray showed mild arthritis (I’m 71yo) so I’m looking for anything and everything muscles to help me work through this. I don’t want to give in to the pain and be less active. I think your exercises can help. Thank you for all you do!

[@aikofujita2420]

Hi from Okinawa Japan! I am here after diabetic neuropathy hit my feet and legs and now recovering from the damage and need help to recover balance.

[@Uprighthealth]

おきなわに行きたいよ！　サーフのために！😀　Thanks for watching and I hope my videos are helpful! よろしくお願いします！

[@georgefitzhugh6455]

Thanks for sharing

[@cathyjennings5580]

Thanks SO MUCH for your knowledge and time!!! Anger muscles r sore muscle. 😮 😊❤

[@jimreadey4837]

*Why I'm here:* I may have overdone an exercise a couple of weeks ago, and my hops flexors may have tightened on one side... and then my upper hamstrings on that side felt strained. It became increasingly more difficult to walk (and forget about running, or one-leg step-up exercises).I'm hoping I learn more about this area of the middle body to help relieve the tightness and prevent similar future issues.

[@scottwebster695]

ATM !! Thank you

[@garygembala306]

I had stabbing pain in my right hip, your video 'The Worst Thing for Hip Pain (+ Hip Strengthening Exercises to Do Instead)' has helped greatly, but I still have some tightness when lying down with leg raised 90 degrees and moving to the side. Hoping this will help.

[@mvzinn111]

Well done! Massive having a partner like Freddie!

[@ibthereason]

I'm 42 with multiple debilitating conditions that limit my mobility from the waist down. I spend a lot of time in bed resting and recovering from treatments and pain.

[@glennkeppel9836]

I'm a 61 year old rower and hip flexibility is fundamental to achieving a good body position during the drive phase of the stroke.

[@khuranapriyanka]

Im 27 but ever since i was 17 i have trouble doing simple extercises like fire hydrants. Now that im getting into pilates as a low impact option, i am learning that i cannot perform external hip rotation exercises without a searing pain in my hip n lower back area. I have sciatica of the lower back which brings tightness, and i am looking for ways to improve rotation without inflaming my discs n nerves

[@sage088]

Hi yes i have Pain in the Hips , my work requires that I stand the whole day on my feet , and this looks that it will help me , I am 57 years old . Thanks

[@stuffstuffstuffyay]

Thanks for the reminder not to have to do it every day if I feel stiff! I think I have been overdoing it slightly because I am overzealous Hah Hah.

[@lorenamcgovern]

Would you consider throwing together some general exercise routines. I don't have any specific problems, just looking to stay mobile at age 60.

[@Truthseeker11011]

I’m recovering from hip resurfacing surgery six months ago. (Arthritis was very bad; hip was shot; I tried just about everything for 1.5 years to avoid surgery.) Rehab is coming along well, but stability, internal and external rotation are still somewhat weak. Kicking is still limited.

[@stevelaupert7878]

Wow that’s a great ideal. I’ve been doing that movement with no weight for 18 months or so. At first my bad leg when going from add to abduction the foot would stop like it hit a brick wall. Then the muscle group that was keeping it from making that movement released and then it kind of like skipped or jerked until I can continue with the movement.. at first it was super hard and still don’t have full motion. So yeah this is a great ideal. I need a few more months of trail before I get to that point but I will let you know. By the way, all my injuries are in the pelvic region tfl glute piriformis psoas gracilis muscle group. All from dehydration and ruptured muscles tedious and ligaments as well as a dried up facia. I had nerve damage from the facia drying up and encapsulating the nerves. It’s been since 2015. When I used try to make that movement I could not move it a inch or two either way now it’s much much better but need to get better range of motion before strength train . I will definitely let you know how it improves my situation. great ideal. Awesome 👏

[@ali9044]

I wish you have any helpful videos for Avascular necrosis AVN , would be great 😢

[@r8chlletters]

Starting at baseline strength, tight hips, and now persistent inner knee pain…looking to stretch and strengthen enough to get back to low impact HIT and running if I can cure my hip/knee issue. Both weak glutes and tight psoas yikes 😬 I really need help!

[@khomo12]

General health and flexibility!👍👍👍

[@Miss3003]

Thank u

[@Cartier70]

deep hip pain "capsule?" when surfing, rear leg during pop up and driving sharp turns. Also same pain when rotating leg inwards to put on pants. Fyi love the content and delivery :)

[@lozpamphilon]

Clicked on the vid because I have front of hip pain when I skateboard, kettlebell swing, sit to stand, etc. I also have a pretty big difference in mobility when I do the FABER test

[@sherriclearlake1611]

Age 65 here. Need to strengthen weak hips, improve balance, and improve/gain ability to lift my leg to get on/off a bike (even standard step over (women's) bikes are a challenge).

[@donnamartin9198]

I clicked on this video because I am 66 and have constant hip pain, especially now that I am working out. I am getting stiffer and hurt more. I need to strengthen my low back and hips.

[@robertshipp9000]

I had left hip replacement surgery and after several years I developed pain in my left hip. The MRI diagnosis was that the deep external rotators after my total hip replacement surgery have weakened and there is some atrophy. Will these exercises help?

[@vashishthjhaveri101]

i came to this video cause my hips are damn stiff and i have some back pain due to muscle imbalances(there’s slipped disk but in my opinion the pain is because of imbalances only) so opening my hips up and strengthening them is what I’m focused on rn at least so I can eliminate that as a cause of all my issues. Hoping that it would significantly help out my back to distribute weight if my hips are active. Let me know if I’m on the right train of thought.

[@Alex-eu3wd]

I'm here because of pain in my hip. The doctor's say its hip impingement (cam deformity). Do you have any 'best' videos for this?

[@animaterob]

Side kicks cause me a lot of lateral hip pain. Bought the FAI Fix. Haven't started yet. Any tips on where to go first for side-kicks are appreciated.

[@jouldalk]

Hey 😊 Could you also to the reverse to work on hip internal rotation? Or would that be a bad idea?

[@kathleenwilson5294]

I'm feeling this in my outer calf instead of my hip. Any suggestions? Thank you!

[@Unemployed_CEO]

Hip pain and it band syndrom for a year now. Halting pancake progress

[@mystory2914]

I'm doing this to become a boxer in the future. Would you suggest adding the seated bent knee versions of internal and external rotations to my program as well? are they different enough exercises?

[@ambercraighead3904]

I came to your video because I am a 38 year old woman who recently started leaving ballet online.

[@caddupree896]

That spinning back looked good

[@VickiMartin-v9c]

I have nearly no external rotation with the leg in the neutral position. Flexed is fine. Sharp groin pain etc.

[@clintcowan9424]

Reason: atrophy of the hips. MS took me out of the game for a couple decades. Recently that changed, time to get it back

[@staceywolfcheek1640]

I have arthritis in my hips, knees and feet. I stay in an amazing amount of pain. I am trying to find any help I can get.

[@caspdj]

Can you switch legs/orientation to strengthen internal rotation?

[@ingekaivola4685]

61 years old, almost 62 ... left hip needs help, and want to improve right hip mobility, too.

[@poolmilethirty2859]

Dr Matt, I'm curious what did you use to hold your hand in place. Left end not visible on video.

[@_Brent3301]

My right hip joint popsand after spme research and a test, i need to strengthen my external hip rotator

[@Kelly-mw5lt]

Hi! How many reps and sets?

[@lw7654]

Love your videos. Can you explain the diff symptoms of internal hip rotation and external hip rotation. I know what the medical term means but I’m having a problem knowing which of either I have. My knees do look when walking or standing like the kneecaps are pointing externally , my feet do go outward also and at times I have knee varus. I’m just trying to figure out which I should be working on. My hips are very weak. Right now I’m working gluteus med and also wanted to know how to tell if my tfl is just short and tight or is it weak. It always seems to kick in when I’m trying to strengthen the glute med, I’m laying on my side a foot away from a wall lifting my leg back and upward foot pointed down. The tfl seems to take over. I just don’t know if it because it’s weak and I should strengthen it or if it’s just tight and I should stretch it ? if you answer, thank you in advance

[@jessicakay5630]

My left hip clicks/pops/snaps every time I externally rotate my foot out (as you demonstrated in the first technique).

[@leslielemos3813]

I had bilateral THR 9 years ago and my R hip has issues with snapping over the femur - it’s like a stick shift and when it shifts it’s always internal so I struggle with getting it back to external rotation…when it shifts the R side of my lower back spasms and pelvis shifts and hikes up on the Right side…I hope this can help

[@tirusew]

I don’t have that installed at home, no use for me but there are many hip strengthen sports out there

[@joycechichila5176]

I am searching for a way to prevent my hip from being externally rotated all the time. Walking is difficult and my entire leg is painful. I do not have much flexion in my ankle due to repeated sprains many years ago. I wonder if this is causing it. I also had a hip replacement on the opposite side 2 years ago. PT and chiropractic are not helping me.

[@murph4873]

We think alike. I’ve had chronic constipation all my life. Doctors recommend laxatives which cause unwanted diarrhea. Solution I use my rubber gloved forefinger to dig my bowel movements out. It appears my anus has a tight corner that prevents normal pooping. Now every day I can pull out all the poop, peel off the rubber glove and discard. Moral. Find a solution that a doctor would never recommend. You appear to think like me. Love your videos. My day is filled with your simple exercises and I’m going to beat old age.

[@summerlachappaspoiledn8tiv203]

Could you do a video based on heel fat pad syndrome? I thought I had plantar fasciitis but after doing research and testing myself I found out my pain comes from my heel’s fat pad. I tried looking for videos based on the syndrome but couldn’t find anything:( my foot and big toe has become a little stiff and sore from not using my heel,not really sure on how to stretch and strengthen the foot without harming the healing process of my heels fat pad.

[@LukeDeGance]

So I am a senior year kicker in high school, and since fathers day of last year I have had a actabular hip labrum tear. after almost a year of pain meds even a cortizone shot to finish of my football season, i still sometimes have pain. I cant do weighted squats or deadlifts things that are good to train for kickers. would you advise getting surgery for this injury while i am young? this might not be your specialty but please let me know your opinion? the docter said it is a very slight tear and he wants to avoid surgery as much as possible, except that i want kick in college and need to know if the surgery is worth it or if i should just continue pushing through?

[@jchristian8792]

Almost 77, difficulty in karate kicking - side and roundhouse . Will try this and let you know how it goes

[@m2d5]

I didn’t have enough children for one to be available to take care of me as I age. I gotta prepare to do this by MYSELF! I’ve adopted a couple of your exercise sequences and they WORK. Plus, you talk smack about medical nonsense. Lotta people don’t want to hear that.

[@SunilSundar]

Hello Matt, Thanks for your non aggressive physio style and your easy to implement setups. I am in my late forties and I am trying to improve my running (I've gone from 30min 5k to 26min). I've noticed that when I challenge myself, there are these 2 muscles on both sides of my groin that get quite painful. I've notice that these muscles are stretched and relieved somewhat by W sitting like a toddler (I can't get all the way into a W sit, but close). Is that internal rotation or external. how can I stretch/strengthen/relieve these muscles to continue improving my running? thanks.

[@chloebell2329]

What should we do if there is a pinching sensation when we do the exercise?

[@cadlag35]

I need to improve my hip external rotation so I can sit in cross-legged (ideally, lotus) posture for extended periods of time.

[@yvonne3903]

Can internal and external hip rotation be done sitting with outstretched leg?

[@dazzlingpumppouches]

I had a knee replacement a year ago and it seems my knee looks like it goes in a bit and isn’t straight. I have tightness in my shin area also and I guess it band tightness

[@RLeeVanCamps]

My heel has hurt for over two months. Its not my foot or heel its higher up possibly hip or lower back. Need some ideas😊

[@terrieannschmearer]

Pain. I have a lot of hip pain and when I try and talk to my doctors about it they don't get it at all. I get smiled at a lot. I used to think it was my hip joint but after watching one of your videos and finding a muscle chart online I think it may be hip flexors. I really don't know. I just know that sometimes I'm fine and sometimes I can barely walk on that one leg.