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1. Lie on your back with your knees bent and feet flat on the floor.

2. Put one ankle on the opposite knee to create a "figure 4" shape.

3. Engage your core by tightening your abs to keep your spine steady.

4. Reach behind the thigh of the leg on the floor and pull gently towards your chest.

5. You should feel a nice stretch in your outer hip and glutes of the crossed leg.

6. Hold the stretch for 20-30 seconds, release and slowly relax.

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Prone theraband resisted external rotation.

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Prone theraband resisted external rotation.

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(3 sets 10-15 reps )

Starting position

Lie on your front with a theraband tied around the ankle of your treatment leg.

Attach the band to a secure object like a table leg or bed.

Exercise

Flex the knee of the treatment leg at a 90-degree angle and let the lower leg fall outward with the theraband's resistance.

Rotate the lower leg inward against the band, then control the leg as you return to the starting position.

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Hip External rotation (gravity eliminated) 

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Hip External rotation (gravity eliminated) 

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Step-by-step instructions:

1. Starting Position: Lie supine with your legs extended straight out before you.

2. Engage Core: Tighten your abdominal muscles to stabilize your pelvis.

3. External Rotation: Keep your knee straight, and rotate your leg outwards from the hip joint. You should feel the muscles at the back of your hip working.

4. Foot Rotation: Simultaneously, rotate your foot outward so your toes point away from the midline of your body.

5. Hold the rotated position for a few seconds, maintaining the straight leg and engaged core.

6. Return: Slowly return your leg to the starting position, controlling the movement.

7. Repeat: Perform the exercise for the desired number of repetitions, then switch legs.

3 sets with 10-15 reps

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1. Get into a table top position - hands and knees.

2. Slide one knee (Right knee) forward

3. Lay your right shin down - angle your shin across the floor.

4. Slide your left leg straight back behind you - Back knee and top of the foot should be on the ground

5. Sit tall or lean forward to feel that stretch

6. Keep your hips forward and slowly relax

Hold the stretch for 30-45 seconds on each side and repeat 2-3 times per side

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Step 1: Starting Position

Lie flat on your back with both knees bent and feet flat on the floor.

Keep your feet about hip-width apart.

Arms can rest at your sides or out wide for support.

Step 2: External Rotation Movement

Slowly allow your right knee to fall outward toward the floor.

Keep your right foot flat on the floor as the knee moves out.

Let gravity gently open up the hip; do not force the movement.

Step 3: Return to Center

Use your hip muscles to slowly, controlledly bring the right knee back to the starting position.

Perform 3 sets of 10 reps with 1 minute rest in between.

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1. Lie on your side with your hips stacked, knees bent at approximately 90º, and feet together.

Don't let the top hip roll backwards

2. Use a resistance band around your thighs, just above the knees.

3. Press your top knee upward against the resistance band

Lift until you feel comfortable

Should be a quick "up"

4. Slow and controlled, lower your top knee back down to the starting position

This should be around 3-5 seconds

3 sets of 12 reps per side

Rest 45 seconds between sets

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Standing Hip External Rotation with Theraband

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Standing Hip External Rotation with Theraband

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1. Put the Theraband right above your knees.

2. Stand up straight with your feet about shoulder-width apart.

3. With your knee bent, lift the leg that is closer to the wall (focus on moving the thigh out, not lifting it high)

4. Slowly turn the lifted leg out to the side. (Like pushing something to the side with your knee)

5. Hold briefly (2-3 seconds), then slowly bring your leg back down to the middle.

Do 10-15 reps per leg; 3 sets

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Standing Hip External Rotation with Resistance band

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Standing Hip External Rotation with Resistance band

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1. Start with your feet hip-width apart, knees slightly bent.

2. Externally rotate the banded leg by turning your foot and leg outward.

The motion should happen from the hip, not just the foot or ankle.

The pelvis should not move.

3. Hold the end position for 1–2 seconds.

4. Slowly return to the starting position.

Complete 2 sets of 15 reps per leg

Rest for 20 seconds in between sets

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Seated Hip External Rotation with Resistance Band

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Seated Hip External Rotation with Resistance Band

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Equipment: Resistance band

Instructions:

1. Sit upright on a firm surface with knees bent and feet flat on the floor.

2. Secure one end of the resistance band around the arch of the affected foot.

3. Anchor the other end of the band to a stable object or hold it in the opposite hand (across the body from the working leg).

4. While keeping your thigh and knee stable, rotate the foot inward, causing external rotation of the hip against the resistance.

5. Return slowly to the starting position with control.

6. Perform 3 sets of 10 repetitions on the affected side.

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Supine Hip External Rotation with Resistance

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Supine Hip External Rotation with Resistance

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Equipment:

Resistance band

Gait belt

Instructions:

1. Setup:

Tie one end of the resistance band securely around the ankle or mid-calf of the affected leg.

Lie on your back (supine) and raise both legs off the ground, keeping hips and knees slightly flexed.

Wrap the gait belt around the arch of the unaffected foot.

Take the loose end of the resistance band and lay it across the arch of the unaffected foot.

Hold both the gait belt and resistance band in the hand opposite the affected leg to provide stabilization.

2. Movement:

While keeping the unaffected leg steady, draw the affected leg downward and outward, externally rotating the hip against the resistance.

Aim to bring the affected leg as parallel to the floor as possible while maintaining control.

3. Dosage:

Perform three sets of 10 repetitions on the affected leg.

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1. Lie on your stomach with your legs extended.

2. Bend one knee and rotate your hip outward.

Bring your ankle towards the side of your knee on the opposite leg, making a "4" (or backwards 4 - depending on the leg) on the floor.

3. Hold for 30-45 seconds

4. Slowly bring your leg back into extension.

Do 2-3 sets 12-15 reps each leg.

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Hip external rotation with resistive band in unilateral stance

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Hip external rotation with resistive band in unilateral stance

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With the looped band above the knees, externally rotate the non-weight bearing leg by pointing the knee away from the stance leg.  Keep the hips square.

3 sets 10 reps

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1. Stand in a split stance - one foot forward, one back; feet hip-width apart

2. Drop into a 90/90 lunge - front and back knee bent

From that position, jump up and switch legs midair

Land softly and low in a lunge on the opposite leg

3. Externally rotate from the hip as you land, having your knee move out to your 2nd/3rd toes

4. Keep your core tight and upper body upright

Do 3 sets of 8 reps on each leg

Rest for 45 seconds

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1. Stand with your feet slightly wider than shoulder distance with your toes turned out.

2. Bend your knees to lower your thighs into a squat, making sure your knees are pointing toward your toes.

3. Hold this squat position and keep your upper body upright

Push knees outwards towards your pinky toes

4. Come back up to the starting position

Complete 3 sets of 12 reps

Rest for 30 seconds between sets

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1. Get on your hands and knees, with your hands directly under your shoulders, and keep your back flat and your core engaged.

2. Lift one knee out to the side, keeping your knee bent at about 90º.

As you lift, externally rotate the hip by turning your thigh outward so your knee points slightly upward and not just straight to the side.

3. Hold for 1-2 seconds at the top, where you should feel your glute maximus engage.

4. Slowly, lower your knee back to the start with control.

Complete 3 sets of 8 reps on each leg

Have a 45-second rest in between sets

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Lie on your side and position your elbow under your shoulder. Raise your hip up, balancing on your bent elbow and bottom foot. Bend your top knee to 90 degrees and place foot near bottom knee. Without removing your foot from your bottom leg, externally rotate your upper hip, hold, and then return to the starting position.

5 sets, hold for 10 seconds each

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Single leg turnout control test (functional turnout)

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Single leg turnout control test (functional turnout)

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Purpose: to evaluate functional hip external rotation control, balance, and neuromuscular coordination in a turned-out (ballet-specific) position.

Population: Ballet dancers focused on pointe or dancers who are trying to get back into their technique after post-hip rehab.

Procedure: Dancer performs single-leg relevé in first or fifth position

Observe hip, knee, and foot alignment during movement

The score is based on compensation, control, and symmetry

Score:

3 = no compensation, has full control

2 = mild compensation (pelvic shift or pronation)

1 = Major loss of control or inability to hold in position

Values:

A value of 3 is normal and is expected in pre-professional dancers

A score of < 2 may indicate risk of overloading the hip or compensatory turnout of the foot or ankle

MCID/MDC - N/A

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Sitting Passive Hip External Rotation Measurement (Goniometry)

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Sitting Passive Hip External Rotation Measurement (Goniometry)

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Purpose:
To assess available passive hip external rotation range of motion—critical for ballet turnout, especially in positions like first, fifth, and arabesque. Limited ER may lead to compensations at the knee, foot, or lumbar spine.

Population:
Ballet dancers returning from hip injury, turnout dysfunction, or post-operative rehab (e.g., labral tear, impingement). Also used in screening dancers for turnout-related imbalance or asymmetry.

Procedure:

Dancer sits on the plinth with hip and knee flexed to 90°.

Clinician supports the leg and passively rotates the hip outward (ER).

Goniometer aligned:

Fulcrum: center of patella

Stationary arm: vertical (perpendicular to floor)

Moving arm: aligned with tibial crest

Measure both legs to assess asymmetry.

Score:
Measurement recorded in degrees of external rotation on both legs.
Also document control and end-feel.

Values:

Normal passive ER ROM in dancers: ~45°–50°

>55° = hypermobile

<40° or >10° side-to-side difference = potential restriction or asymmetry increasing injury risk

MCID/MDC:

MDC: ~5–10° (based on general orthopedic data)

MCID: Not specifically established for dancers, but functional relevance likely ≥10° change or side difference

Clinical Notes:
Limited ER may cause dancers to compensate by twisting the knee or foot or increasing lumbar rotation during turnout. Measurement helps guide turnout-safe programming.