Seated Hip External Rotation
Seated on the floor leaning back on the hands, one straight leg strapped to a low cable at the side turns outward at the hip against the stack.
How to do it
Setup
Seated on the floor leaning back on the hands, one knee bent, the straight leg's ankle strapped to a low cable at its side.
Steps
- Turn the straight leg outward from the hip, the toes swinging out.
- Keep the knee straight and the thigh on the floor.
- Let the leg turn back slowly; switch legs after the set.
Common mistakes
Rolling the pelvis to turn the leg: keep both sit bones down; only the leg rotates. Bending the knee: keep it straight so the turn comes from the hip. Letting the stack pull the leg back fast: return under control.
Breathing
Exhale turning out, inhale returning.
