Hip Rotator Strength

Banded hip rotations are vital for deep hip stability and general hip mobility.

We use them to activate and strengthen quadratus femoris, obturator internus and externus, and gemilli internus and externus. This helps to balance the femoral head within the acetabulum. Without this deep hip stability, our larger hip and pelvic muscles can sometimes over engage, causing tight glutes, hip flexors and piriformis muscles and restricted movement.

Our Osteopaths prescribe hip rotations to help with this.


Start with 2 sets of 12 reps daily. Ensure you're feeling this in the back of the hip and not the front. It can get fiddly so if you need help, book an appointment with one of our Osteo's or come and train in our group S&C sessions.


info@motuslife.com.au    |    (03) 9372 1112    |    2/60 Stubbs St, Kensington 3031

  • Facebook
  • Instagram