Hip exorotation lateral recumbency

Hip exorotation side-lying is an exercise in which you rotate the hip outward in the side-lying position by opening the upper leg in a controlled manner while keeping the feet together. The exercise targets the deep hip rotators and gluteal muscles and is often used to improve hip and pelvic stability. Due to the low load and good control, the exercise is suitable for rehabilitation and activation.

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Hip Exorotation Lateral position

Purpose of the exercise

Focuses on strengthening the deep hip rotators and gluteus medius, with additional activation of the core. Improves hip stability, pelvic control and hip and knee alignment. Supports injury prevention and movement quality in walking, standing and athletic movements.

Supplies

Mat or comfortable surface
Possibly elastic band for extra resistance

Starting position

Lie on your side
Lower arm supports the head
Hips and shoulders stacked
Knees bent at about 90 degrees
Feet together
Core slightly tightened

Implementation

Open the upper leg by moving the knee upwards
Keep feet together
Move from the hip, not the torso
Get to a comfortable final position
Actively tighten the glutes
Lower the knee slowly and in a controlled manner
Maintaining trunk and pelvic stability
Change of sides after completion

Points of interest

✓ Keep hips and shoulders stacked
✓ Move in a controlled manner without momentum
✓ Pelvis remains stable
✓ Breathe calmly and evenly
✓ Focus on tension in the glutes

✗ Rolling or tilting backwards
✗ Swinging the upper leg
✗ Too much movement without control
✗ Offsets from lower back
✗ Ignoring pain in hip or lower back

When this exercise?

Hip exorotation side-lying is used to improve hip stability and control, especially in cases of reduced activation of the gluteal muscles or instability of the pelvis. The exercise is very suitable within rehabilitation after hip, knee or lower back injuries, but also preventively to improve movement quality.

In addition, this exercise can be used as an activation or support exercise within sports and strength programmes, for example prior to heavier hip or leg exercises. Due to the low load, the exercise can be applied well in different phases of training and recovery. Application and progression should always take place in consultation with a physiotherapist or other qualified professional, so that the exercise is tailored to individual load capacity, symptoms and recovery status.

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Ruben Luijkx

Ruben Luijkx, Master of Science and co-owner of Fysio Fitaal, specialises in sports-related complaints, ultrasound diagnostics and manual therapy. Writing on physiofitaal.nl, he introduces you to the expertise and professionalism of Fysio Fitaal in Tilburg.