LB-HIP EXTERNAL ROTATION-STRENGTH & MUSCLE BUILDING


HIP EXTERNAL ROTATORS – STRENGTH & MUSCLE BUILDING


Kinesiology of the Hip: A Focus on Muscular Actions .

PRIMARY HIP EXTERNAL ROTATORS

  1. GLUTEUS MAXIMUS – Inferior Fibers
  2. SIX DEEP EXTERNAL (LATERAL) HIP ROTATORS
    – PIRIFORMIS | GEMELLUS SUPERIOR | OBTURATOR INTERNUS | GEMELLUS INFERIOR | OBTURATOR EXTERNUS | QUADRATUS FEMORIS

SECONDARY HIP EXTERNAL ROTATORS

  1. GLUTEUS MEDIUS – Posterior Fibers
  2. PSOAS MAJOR
  3. SARTORIUS

 

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YOUTUBE VIDEOS


  1. ANATOMY & PALPATION OF THE DEEP 6 EXTERNAL ROTATORS .
  2. STANDING EXTERNAL ROTATION + BANDS .
  3. STANDING WALL BALL CLAM .
  4. SEATED BAND 1/2 EXTERNAL ROTATION .
  5. SIDE LYING EXTERNAL ROTATION (CLAMS) .
  6. LYING EXTERNAL ROTATION + BANDS .
  7. SIDE LYING EXTERNAL ROTATION (CLAMS) + BANDS .
  8. KNEELING FIRE HYDRANT EXTERNAL ROTATION + BANDS .

ANATOMY



STANDING EXTERNAL ROTATION + BANDS




SEATED EXTERNAL ROTATION + BANDS



LYING EXTERNAL ROTATION + BANDS





KNEELING EXTERNAL ROTATION + BANDS



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