Kneeling External Rotation
How to do it
Starting position
- Kneel on one knee on the mat.
- Step your other foot out to the side with your toes pointing outward.
- Bring both hands together in front of your chest and keep your torso upright.
Movement
- Push your hips slightly forward to stretch your inner thighs.
- Keep your front knee pointing in the direction of your toes.
- When time is up, switch to the other side.
Breathing
Push your hips a bit further as you exhale, and hold as you inhale.
Trainer tips
- Keep your upper body upright and open your chest
Cautions
- If your knees hurt, place a towel underneath.
- Do not arch your lower back, and lightly brace your abs.
- Front knee caving inward
Exercise info
| Primary muscles |  Glutes |
|---|---|
| Equipment |  Bodyweight |
| Movement pattern | Stretching |
| Recommended time | 20 sec–40 sec (one side at a time) |
2 similar exercises
Representative exercise: Kneeling External Rotation
Related exercises
Standing Hip Controlled Articular RotationHarderKneeling Leg CircleSimilar exerciseFigure-4 Glute StretchSimilar exerciseLying Hip RotationSimilar exerciseRoll Tensor Fasciae LataeSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.