External hip rotation is the act of turning your hips outwards and away from the midline of the body. This action is related to, but not the same, as hip abduction, which is when you move your hip sideways away from your body. The only limitation to a child training their external hip rotators is that weight machines are built for the average adult and are typically not able to be adjusted for a child. Children can use exercise bands or their own body weight for resistance.
Dirty Dog
The dirty dog is a beginner level body weight exercise for the hips and abs. It is a simple exercise that involves externally rotating the hip from a kneeling position. To perform the dirty dog, kneel on a mat or carpet and place your hands on the floor in front of you. Straighten your elbows and flatten your back so that it is parallel to the floor. Adjust the placement of your hands and knees so each knee is directly in line with your hip bones and each hand is in line with your shoulders. Then, lift your left knee an inch from the floor and swing it outwards without changing the bent angle of your knee. Do not change the flatness of your back or move your shoulders. Return the left knee to the floor. Repeat on the right.
Lying Hip External Rotation
The lying hip external rotation is another body weight exercise that works each hip in isolation. You lie sideways to do this exercise so that you can externally rotate your top hip. To perform the lying hip external rotation exercise, lie on your right side with your head propped up by your right arm. Align your left leg directly on top of your right and bend them slightly. Squeeze your abs tight and place your left palm flat on the floor in front of you to support your sideways position. You do not want to roll forward or backward during this exercise. Next, raise your left knee away from your right but keep your feet touching. Repeat on the other side.
Standing Hip Abduction
The standing hip abduction exercise works both your abductors and deep external rotators, which include your gluteus maximus, gluteus medius, gluteus minimus, piriformis and obturator externus. An exercise band provides the resistance for this exercise. Before you do the exercise, tie a straight exercise band into a circle with a knot to make it about a foot long or use a small circular band. Secure the band around the outside of your ankles and stand up straight. Relax your arms at your sides. Then with your left foot pointing straight ahead, lift your right leg out to the right and rotate your leg from the hip joint so your toes turn out. Do not simply turn your foot out at the ankle. Bring your right foot back next to the left. Repeat with the left leg.
Member Comments