Concentric Exercises for Lateral Rotation of the Hips

The hip joint is one of the most stable in the human body. It's also frequently used for common activities like walking and running. Therefore, it is important to keep it strong and flexible. Concentric actions are one of two types of muscle action that happen during dynamic movement. The goal of concentric hip exercises is to increase the strength, tone, power and endurance of the muscles surrounding the hip joint. Lateral rotation is one of the six major movements of the hip.

  1. Concentric Versus Eccentric Actions

    • According to professors Scott K. Powers and Edward T. Howley in their book "Exercise Physiology," concentric actions are those that shorten the muscle with movement. Eccentric actions are those that lengthen the muscle with movement. As a result, concentric exercises for lateral hip rotation occurs during lateral rotation; eccentric exercises for lateral rotation of the hips occurs during medial rotation.

    Lateral Rotation of the Hip

    • The hip joint can rotate laterally or medially. Lateral rotation occurs when the hip joint rolls outward. This can be done by lying on your back with your legs straight. Simply roll your right leg clockwise by turning your foot or leg outward. Lateral hip rotation occurs when you move your lower leg inward and the knee remains stable. Sit in a chair with your legs bent at 90 degrees to perform this type of rotation.

    Multi-Muscle Concentric Exercise

    • Because there are various muscles that laterally rotate the hip, multi-muscle exercises target the movement rather than one muscle. An example of this type of concentric exercise is called a clamshell. To perform this exercise, lie flat on the ground on the left side of your body. Keep your knees and ankles together and bend your knees slightly. Without moving your hips, slowly lift your right knee toward the ceiling. Hold for five seconds and lower the knee back down. Repeat 15 to 20 times on each side.

    Seated Concentric Exercise

    • For a seated option, try a cable seated hip lateral rotation. To begin, sit in a chair that is perpendicular to a cable machine. Attach the leg strap comfortably around your ankle of the leg that is closest to the machine. Attempt the exercise with a weight of 2 to 5 pounds. Stabilizing your knee and bending it to 90 degrees, slowly pull the cable attachment toward your other leg. Perform eight to 12 repetitions two or three times a day.

    Functional Concentric Exercise

    • To practice a functional activity involving lateral hip rotation. Pass a soccer ball to a partner, kicking the ball with the inside edge of your foot. Kick eight to 12 times with each foot, three to five times a day.