Exos | Formerly Core Performance

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Core Knowledge


External Hip Rotation - Sidelying


  • Lie on your side with your hips and knees bent, so that your heels are in line with your head, torso, and hips.
  • Open your hips by rotating your top knee up toward the sky while maintaining contact between your heels.
  • Lower your knee to the starting position.
  • Complete the set on one side before repeating on the opposite side.

Coaching Tip

  • Do not allow any movement through your torso.

Feel It

  • Working the outside of the top hip.

Tags: Hip, Injury Prevention, Stretching, Outer Thigh, Prehab