Exorotation Hip Lateral (Dynaband)

Purpose of the exercise

Strength exercise for the gluteus medius, gluteus minimus and external hip rotators (piriformis, obturator). Improves hip external rotation strength, activates the hip stabilisers and helps prevent knee pain by improving hip control. Also effective for correcting inward-falling knees (valgus) and improving pelvic stability.

Supplies

• Resistance band/dynaband (running band or elastic with knot)
• Mat or soft surface
• Sufficient space to lie on your side

Starting position

1. Place the resistance band around your thighs (just above knees)
2. Lie on your side on a mat
3. Bend your hips about 45 degrees
4. Bend your knees about 90 degrees
5. Stack your feet together
6. Keep your pelvis stable and in neutral position
7. Support your head on your lower arm
8. Place your top hand in front of your chest for stability

Implementation

1. Keep your feet together
2. Open your upper knee outwards (external rotation)
3. Move against the resistance of the tyre
4. Lift your knee as high as possible without moving your pelvis
5. Actively tighten your buttock in the open position
6. Hold briefly at the top
7. Release controlled back to the starting position
8. Keep slight tension on the belt (do not close knees completely)

Points of interest

• ✓ Keep your pelvis stable (no rolling backwards)
• ✓ Keep your feet together throughout movement
• ✓ Move only your upper leg (no torso movement)
• ✓ Actively tighten your buttock in the open position
• ✓ Move controlled in both directions
• ✓ Breathe out on opening, in on closing
• ✗ Avoid rolling your pelvis backwards
• ✗ Don't lift your foot (feet stay together)
• ✗ Don't use momentum or swing
• ✗ Don't let your pelvis tilt forward or backward
• ✗ Don't compensate with your torso
• ✗ Do not open further than hip capacity allows

When this exercise?

This exercise is suitable for anyone who wants to improve hip stability, especially runners, footballers and other athletes. Ideal as a preventive exercise against knee injuries (IT band syndrome, patellofemoral pain). Very effective in rehabilitation after hip or knee injuries to activate gluteus medius (in consultation with physiotherapist). Perfect as a warm-up exercise for leg training. Also valuable in low back pain caused by weak hip stabilisers. Suitable as a daily activation exercise. Can be performed several times a day. In case of acute hip pain, have it assessed by a physiotherapist first. Start with light resistance and focus on quality of movement.