Primary muscles: Glutes, hips
Secondary muscles: Thighs, lower back
Equipment: No equipment
HIP EXTERNAL ROTATION INSTRUCTIONS
1. Lie on your stomach with your hands under your head and the legs extended back.
2. Bend your right knee and place your foot on the back of your left knee.
3. Squeeze your right glute and lift the knee a few inches off the floor.
4. Pause for a second and return to the starting position.
5. Repeat, then switch legs.
PROPER FORM AND BREATHING PATTERN
Keep your head, neck, and spine neutral and fully engage your glutes. Breathe out as you squeeze the glutes and lift the knee off the floor, making sure not to raise your hip. Inhale as you lower the knee and return to the starting position.
EXERCISE BENEFITS
The hip external rotation targets your external hip muscles and glutes. This is a highly effective move to strengthen, tone and sculpt your buttocks.
DEMONSTRATION
SETS AND REPS
Do 12 to 16 repetitions on each side. To activate your glutes to an even greater degree, pair the hip external rotation with the glute bridge, booty squeeze and bulgarian split squats.
CALORIES BURNED
To calculate the number of calories burned doing the hip external rotation, enter your weight and the duration of the exercise:
RELATED LOWER BODY EXERCISES
Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Good mornings
Walking lunges
Double pulse squat jump
Kneeling roundhouse kick
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