The muscles that work during external hip rotation are the gluteus medius and gluteus minimus, also called the abductors. These muscles are part of the buttocks. They begin on the pelvis and connect to the greater trochanter of the femur, which is the large bone in your thigh. Since these muscles also work internal rotation of the hip, you can strengthen and stretch them through external rotation exercises.
Lying Hip Abduction
The lying hip abduction exercise uses an exercise band tied around the lower legs for strengthening the gluteus medius and minimus. The tensor fasciae latae gets strengthened, too. You will need a flat exercise band to do the lying hip abduction. A thin, ropelike exercise cable may be used instead, but a flat band with more surface area is easier to wrap around your legs and tie together. To do the lying hip abduction exercise, sit down and wrap one end of the exercise band twice around your right ankle and then wrap it around your left ankle so it forms a circle. Tie it off so that the band is taut with your legs hip-width apart. Next, lean back about 45 degrees and hold your upper body in place with your forearms on the floor at your sides. Place your palms against your lower back and make sure it is flat. Then, extend your legs straight about six inches from the floor. Open your legs and rotate them outward so your toes and knees turn out slightly. This abducts and externally rotates your hips. Bring your legs back to hip-width apart and turn your toes to point straight up again to complete one repetition.
One Leg Ball Ham Curl
The one leg ball ham curl targets the hamstrings and glutes. The one leg variation is more challenging than using two legs, so if this exercise is too advanced for you, place both feet on the ball during the exercise. To do the one leg ball ham curl, lie on your back and place your right ankle and heel on top of an exercise ball. Bend your left knee toward your chest. Press your arms into the floor at your sides and lift your back and hips up until your shoulders, hips and knee are in a line. Turn your right hip and leg out slightly. Then, bend your right knee and pull it toward your right shoulder, rolling the ball along with it. Roll the ball forward again as you straighten your leg to finish one repetition on your right side. Complete the desired number of reps and then switch sides.
External Hip Rotation Stretch
The external hip rotation exercise stretches your gluteus medius and minimus as you lie comfortably on your back. Simply cross your right leg over your left with your knees bent and open your right hip away from your shoulders. Pull your left leg toward you, which increases the external rotation of your right hip. Hold the stretch for the desired length of time and switch sides.
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