Simple Exercise to Balance Your Hips

This simple exercise is designed to strengthen your internal hip rotators, and will help to balance your internal vs external hip rotators since if we’re doing squats, deadlifts and lunges, our external rotators are likely stronger.

Watch the video once through, then watch it again and do the exercise along with me.

After that, I suggest you do it daily for at least 1 week before dropping down to a 3 times/week or so schedule.

Hold for 10-30 seconds without excessive co-contraction and aim for 2-3 minutes of total work every time you do it and pay attention because you’ll experience some benefits, the specifics of which depend on your particular make-up and training history.

Can’t see this video? Watch on Facebook or YouTube instead.

I know it doesn’t look like much but statics are never very sexy, however, they’re so effective for activation and building strength at end ROM, we should all be doing them more often.

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samson

yeah whats wrong with this video it is not playing

Phil

Oh yeah, this old man got the “cramp” lol

Sandy

Ok so my son went to the physio for sore feet. (The outside of his foot) turns out the bone on the outer foot was locked but also his lower back. These were addressed at tge time and he was also checked for his hip balance…he tilts his hip to stand on one leg. He has been given a sinilar excersize but there is no flex to activate external rotators and the focus is on turning knee out. What I want to know is your excersize going to support what he 8s doing. He’s 10 and tall but mechanics are just not working for running speed in his soccer etc.

Eric Wong

Hi Sandy, sorry, but in this case, it’s impossible and would be irresponsible for me to give you a good answer based on your description and without assessing him. Hopefully your physio is good so you can just trust them and their advice.

Alan Van Zandt

Awesome tip. Eric Wong you rock dude!