Facebook Twitter Linkedin Instagram Youtube
Facebook Twitter Linkedin Instagram Youtube
Contact Us
Facebook Twitter Linkedin Instagram Youtube
Contact Us

Hip external rotation strengthening with exercise band: Wall sit

  • Stability & Strength
  • Intermediate
Subscribe

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

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 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. Now bend your knees and hips as to squat down and lean against a wall
  6. Squat to a depth that is 90 degrees at your hips and knees
  7. Place your feet out quite wide
  8. Next 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. For strengthening you should perform 6-10 reps to fatigue
  10. You should perform 3-5 sets with 3 minutes rests
  11. This session can be done 2-3 times per week
  12. For endurance you should perform 15-25 reps to fatigue
  13. You should perform 3-5 sets with no more than 30 second rests
  14. This session can be done 2-3 times per week

Related Exercises

For &

Services

General

Exercises

  • Talke Clinic

  • 113 Chester Rd, Talke, ST7 1SB
  • Stoke Clinic

  • Samien Fitness, 38 Yeaman St, ST4 4AP
Facebook Twitter Linkedin Instagram Youtube
  • Copyright Hawkes Physiotherapy 2024
Website Managed and Hosted by
Stellified Digital Marketing Agency

Subscribe to our mailing list

Get tips, offers, new articles & exercises straight to your inbox!

  • By clicking subscribe below you are confirming that you have read our Privacy Policy.

Enquire

By clicking subscribe you are confirming that you have read and agree to our Privacy Policy.
Click here for our opening times

Enquire

Online Physiotherapy

Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

Contrary to popular belief online physiotherapy can be very effective and it can help the same injuries that face to face physio can help. I have helped many people with injuries such as disc prolapses, tennis elbow, neck pain and much more).