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) |
16 similar exercises
Representative exercise: Kneeling External Rotation
- Side Lying External Rotation
- External Shoulder Rotation Stretch
- External Rotation Shoulders Mobilization
- Bodyweight Standing Scapula External Rotation
- Bodyweight Side Lying Shoulder External Rotation
- Stick Assisted Lying Shoulder External Rotation
- Seated Thumbs-up Pulse
- Seated External Shoulder Rotation on Chair
- Standing External Rotation Behind Back with Towel
- Cable Kneeling Shoulder External Rotation
- Seated External Rotation on a Chair (Demo 2)
- Lying Rotator Cuff Rotation
- Bodyweight Lying Shoulder External Rotation
- Weighted Bottle Side Lying Shoulder External Rotation
- Seated External Rotation on a Chair
- Seated Elbows Tucked Open on a Chair
Related exercises
90/90 SwitchHarder90/90 StretchHarderKneeling Leg CircleSimilar exerciseFigure-4 Glute StretchSimilar exerciseLying Hip RotationSimilar exerciseFoam Roller Recumbent Glute Stretch (Crossed Legs)Same muscle · different equipmentLying Leg Hang Abductor StretchSame muscle · different equipmentMassage Ball Gluteus Maximus StretchSame muscle · different equipmentStability Ball Tensor Fasciae Latae RollSame 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.