Hip external rotation strengthening with exercise band: Squat

This is an instructional video to correctly demonstrate Hip external rotation strengthening with exercise band: Squat

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise is a great high level weight bearing hip external rotator strengthener
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Firstly have a looped exercise band tied around your knees
  5. Have your feet quite wide, outside of your hip width
  6. Keep you knees in line with your feet and squat down to parallel to the floor with your thighs if possible by bending your knees and hips by dropping your bottom to the floor
  7. Keep your back straight and hip hinge to this depth
  8. Once at the depth hold this position and then slowly bring your knees closer together while maintaining your feet flat on the floor, then reverse direction and take them apart, try to get your knees as far outside of your feet as you can with your feet flat.
  9. Once you complete your reps then come back up to the straight upright position.
  10. For strengthening you should perform 6-10 reps to fatigue
  11. You should perform 3-5 sets with 3 minutes rests
  12. This session can be done 2-3 times per week
  13. For endurance you should perform 15-25 reps to fatigue
  14. You should perform 3-5 sets with no more than 30 second rests
  15. This session can be done 2-3 times per week

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