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External Hip Raise

BEGINNER

External Hip Raise

External Hip Raise strengthen the hip external rotators, improving stability and preventing injuries in the hips, knees, and ankles.

WARMUP BEGINNER NO EQUIPMENT

Demonstration Video

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Target Muscles

Layer 1
ABS GLUTES HIPS

Instructions

  1. Lie on your side with your arm extended in front of you on the floor. Keep your legs completely straight and feet bent towards you.
  2. Lift your top leg towards the sky, stopping at hip height, making sure your foot and hip are fully pointed forward. Pause and then lower your leg back to the starting position.

Tips

  • The movement should take place at the hip. Try not to move your upper body to compensate for the lack of movement in your hips.
  • Don't let your foot move forward or backward. Instead, keep it in line with your body.
  • Keep your foot pointing straight ahead rather than letting it spin up.

Alternative Exercises

Diagonal Lunge
BEGINNER

Diagonal Lunge

STRENGTH DUMBBELLS

The diagonal Lunge, like other lunges, works the quadriceps, hamstrings, and glute muscles. However, it also targets the inner and outer portions of the thigh more than a standard lunge does and works the large gluteus maximus muscle and the smaller gluteu...

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Author

Owen
Owen Jones
Owen
Updated: 17 Sep 2024