Hip external rotation in standing - Reformer - Exercise sheet

  1. Standing next to the reformer, facing away from the reformer.  The foot on the ground should be about the level of the head rest.


2. The foot on the reformer, should be against the shoulder pad, with the heel only touching the shoulder pad.  (The foot will be turned out the side a bit)

Hip Ext rot in standing posn 1

3.  Push the carriage in with the leg that is on the reformer.  This should be a rotation movement with the hip, where the thigh stays fairly still and the carriage is brought closer using the heel

4. If done properly, you should feel this exercise in your bottom, rather than the inside of the thigh

Hip Ext Rot in standing posn 2
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