LB-HIP EXTERNAL ROTATION-STRENGTH & MUSCLE BUILDING


HIP EXTERNAL ROTATORS – STRENGTH & MUSCLE MASS


CLICK ON IMAGE TO ENLARGE


EXERCISES


1


YOUTUBE VIDEOS


  1. STANDING EXTERNAL ROTATION + BANDS .
    – Band looped around the ankles
  2. STANDING WALL BALL CLAM .
    – Band looped around the knees + Pressing Ball against the wall


  3. SEATED BAND EXTERNAL ROTATION .
    – Band looped around the knees


  4. KNEELING FIRE HYDRANT EXTERNAL ROTATION + BANDS .
    – Band looped around the knees


  5. SIDE LYING EXTERNAL ROTATION (CLAMS) .
    – Band looped around the knees
  6. SIDE LYING HIP EXTENSION/AB·DUCTION + EXTERNAL ROTATION . 4:20 mark

  7. SUPINE EXTERNAL ROTATION .
    – with Pulley or Band anchored to side
  8. SUPINE EXTERNAL ROTATION .
    – with Pulley or Band anchored to side + Knee stabilized


  9. PRONE EXTERNAL ROTATION .
    – with Pulley or Band anchored to side

STANDING EXTERNAL ROTATION + BANDS




SEATED EXTERNAL ROTATION + BANDS



KNEELING EXTERNAL ROTATION + BANDS



LYING EXTERNAL ROTATION + BANDS




SUPINE EXTERNAL ROTATION + BANDS




PRONE EXTERNAL ROTATION + BANDS



Comments are closed.