Hip rotator strengthening exercises

Based on the work by Snyder et al (2009), the Running Injury Clinic commonly uses these hip rotator exercises to train the muscles in standing, functional position. By using the single leg stance position, the gluteus medius will also be activated (Earl, 2005). Strengthening the hip rotators and abductors muscles has been shown to have a positive effect on the frontal and transverse planes of motion during running (Earl and Hoch, 2010). Excessive hip adduction and internal rotation, knee abduction, tibial internal rotation and foot pronation have been related to lower extremity overuse injury (Ireland, 2002) and by reducing excessive motion in these planes, we hope to keep you running injury free.

1. Hip External Rotators
2. Hip Internal Rotators