Therapeutic exercise
Hip External Rotator Strengthening
Strengthens the hip external rotators with a resistance band. Focuses on restoring balance between the piriformis and its synergists, reducing focal overload on the piriformis itself.
How to perform
- Starting position. Lie on your side with your knees bent at 90° and a resistance band around your thighs, above the knees.
- Step 2. Keep your feet together and engage your core.
- Step 3. Externally rotate the upper hip (opening the knee) against the band's resistance.
- Return. Return with control.
When not to perform
- Acute gluteal pain during the movement
- Trochanteric bursitis in an acute phase
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Gluteal Release with a Tennis Ball
Self-massage with a ball over the gluteal trigger points. Releases the piriformis and gluteus medius, frequently involved in myofascial pain syndrome of the pelvic girdle.
Clamshell
Strengthens the gluteus medius and the external hip rotators. Essential in hip osteoarthritis to reduce the compensatory Trendelenburg pattern during gait.
Supine Piriformis Stretch
Safely stretches the piriformis, reducing compression of the sciatic nerve by the muscle — a frequent cause of deep gluteal pain with radiation.