hip and glute · beginner · mat

Prone Hip External Rotation Lift

deep hip rotatorsgluteship control

0.0s / 5.4s

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Deep Rotators

15%

Glutes

10%

Gluteus Medius

8%

Trans. Abdominis

12%

Deep Rotators 15% · Trans. Abdominis 12% — deep, not shown on the figure

Sets

2–3

Reps

10 each side

Hold

2 sec past vertical

Rest

45 sec

The loaded sibling of the prone windshield wiper — same arc, now worked against gravity with a top pause.