Dumbbell External Rotation Side Kick
Exercise Overview
The dumbbell external rotation side kick is a hip strengthening exercise that is use to strengthen the hip abductors that are responsible for rotating the hip inwards (internal rotation). This exercise requires a dumbbell foot strap. Attach the dumbbell foot strap to the target leg and lie down on your side so that the target leg is on top. Rotate the leg inwards by pointing your toes up towards the ceiling. While keeping the leg in alignment with your torso, raise the leg up to approximately 45 degrees abduction. Lower the leg down to starting position to complete a repetition.
Muscles Involved
Anterior Fibers of Gluteus MediusGluteus MinimusTFL / Tensor Fascia LataeITB / Iliotibial Band
Related Conditions
Hip BursitisGreater Trochanteric Pain SyndromeHip OsteoarthritisHip Labral TearExternal Snapping Hip Syndrome
