90/90 External Rotation RAIL
Exercise Overview
The 90/90 external rotation rail is a regressive angular isometric loading exercise used to improve hip mobility. Start by going into a 90/90 position by rotating the front leg externally and the back leg internally until the knee touches the ground. Have both knees bent to 90 degrees and the back hip flexed to 90 degrees as well. Complete a contraction by attempting to lift the foot and ankle off the floor while keeping the knee pinned down to the ground. Hold this maximal contraction for 5 seconds and rest an equal amount of time between repetitions.
Muscles Involved
hip joint capsulehip external rotatorsgluteus maximusposterior fibers gluteus mediusquadratus femorisgemellus inferiorgemellus superiorobturator internusobturator externus
Related Conditions
hip impingementfunctional hip impingementexternal snapping hip syndromehip bursitisgreater trochanteric pain syndromesacroiliac joint syndromelower kinetic pain syndromehip spine syndrome