F.I.T. Tips: The Sexy Side-Lying Glute Twist (Obturator Internus Exercise)
By Gavin Buehler
In a lot of “rotated hips” issues, a common finding is that there is less activation of the deep glute external hip rotators on one side than the other. Often this gets diagnosed as a weak gluteus minimis or medius however if those have been addressed and the problem still persists, I’ve found the deep glute external hip rotators often have a dysfunction.
Just to quickly recap these muscles include the piriformis, superior gemellus, obturator internus, inferior gemellus, obturator externus and quadratus femoris. These muscles are key dynamic hip stabilizers that help support and guide the head of the femur (thigh bone) as it articulates in the hip socket keeping it centered for optimal movement with minimal friction. The demand for these muscles increases as the hip moves into flexion and gets pulled forward with internal rotation. Think of these muscles like a brake controller. The opposing tension helps create space, easing the joint into place as it moves, instead of just jamming it forward and in.
I’ve spoken about their importance before and offered a couple of functional exercises to address them, however, I’ve found a need for a further regression where they can be a little more isolated so that the connection to them can be found before advancing. That’s where this edition’s movement comes in. It is a Side-Lying Deep Glute External Hip Rotation. But the “Sexy Lying Glute Twist” might have a better ring to it.
I love this exercise because the positioning limits the movement to exclusively target external hip rotation with minimal input or cheat ability from the larger more dominant glute muscles (glute max., med., min.).
Please find the video tutorial and cues below for this exercise. Enjoy!
Assume a “sexy” side-lying position with your top leg bent about 90 degrees so that your foot is flat on the floor and knee points up to the ceiling. With your bottom leg, flex the hip to 90 degrees with the knee bent 90 degrees ensuring that the thigh stays on the floor.
Cradle your head so that your spine is in a neutral position.
With your bottom leg, think about being long through your thigh bone through the knee and visualize the ball and socket of your hip joint while squeezing your glutes to lift only the foot and shin bone off the ground while keeping the thigh in place on the ground.
Raise leg as high a possible for you and hold for specified time.
Slowly return to start and repeat for specified reps.
Perform full set on weaker side first before switching legs.
Common Errors:
Do not flex hip beyond 90 degrees while trying to externally rotate
Do not lift thigh of ground
Do not flex knee beyond 90 degrees
All of the above means you are cheating and trying to recruit your hip flexors, adductors and or hamstrings to perform the movement.
Recommended Protocol:
1-3 sets, 6-10 reps of 5-10 second holds.
As always, these videos are for entertainment and educational purposes only. Please consult a health professional before attempting new exercises or protocols, as the following suggestions may or may not be appropriate for you.
Comments