Hip External Rotation

Hip and pelvic positions change predictably with the breathing cycle. During exhalation, the infrapubic angle widens, the sacrum nutates, and the femurs shift into flexion, adduction, and internal rotation. During inhalation, the infrapubic angle narrows, the pelvic floor drops, the sacrum counter-nutates, and the femurs move toward extension, adduction, and external rotation. A narrow infrapubic angle can produce excessive hip internal rotation with severe limitation in hip external rotation. The movement is intended to stay isolated to the hip when rib position is maintained. Femoral internal rotation may compensate for restricted pelvic motion by helping create transverse-plane pelvic rotation and weight shift. The drill can be made easier by resting the feet flat on the floor instead of using a foam roller. The drill trains the ability to externally rotate the hip. Direct hip rotation work is treated as a late priority and is often unnecessary after extension and frontal-plane motion improve.