A continuation of our Self Soft Tissue Release series
In July, we introduced our 3-prong approach — Release, Mobilize, then Integrate — and so far, we’ve shared blogs focusing on the ankle, hamstrings, and hip extensors. This week, we’re turning our attention to the external hip rotators.
With adequate strength and range of motion, these muscles stabilize the hip while allowing you to sit cross-legged comfortably. When they’re restricted, your body often compensates in other areas — like the knees, lower back, or even ankles. Over time, this can show up as stiffness, nagging discomfort, or reduced performance in movements like squatting, running, or even simply walking.
The good news? A quick self-test can reveal if your hips are holding you back — and we’ll show you exactly how to fix it with our 3-step method.
👉 Be sure to watch the video linked below for a guided walkthrough of how to assess, release, and retrain hip external rotation.
✅ Quick Self-Test
Try sitting cross-legged in a chair:
–Chest tall, back upright
–Knee close to parallel with the ground (not pointing up toward your ear)
–No pinching or discomfort in your knees, back, or ankles
–Similar range of motion side-to-side
If you can’t check off those boxes, your hips may be holding you back.
🔧 The 3-Step Fix: Restore Your Hip External Rotation
Follow along with the video for your 5–10 minute “mobility snack” and detailed coaching cues.
1️⃣ Release (5–10 minutes)
Use a softball or lacrosse ball to target:
—Glutes: From the sit bones upward, use small circles or short forward/backward motions to target the “meaty” tissue.
–-TFL (top of outer hip): Lie on your side with the ball near the top of your outer hip. Explore the front, side, and back of the hip. Pause and breathe into tender spots.
2️⃣ Mobilize
Start with Level 1, and progress to Level 2 as your mobility improves.
–Level 1: Active Seated Glute/Piriformis Stretch
Sit cross-legged in the same position as the self-test. Without shifting your hips, actively drive your top knee downward while trying to lift your ankle “up off the knee.” (You won’t actually move it — the attempt unlocks restricted movement.)
–Hold for 5–10 sec, then relax for 5–10 sec
–Repeat 5 times
–Level 2: Elevated Pigeon Stretch
Place your front leg on a bench angled at 30–45 degrees (pigeon pose setup). Extend your back leg behind you. As with Level 1, drive your top knee down into the bench while trying to “lift” your ankle.
–Hold for 5–10 sec, then relax for 5–10 sec
–Repeat 5 times
3️⃣ Integrate
Choose one of the following side plank progressions based on your level:
Level 1 – Basic Side Plank
–Elbow stacked under shoulder, hips lifted.
–Engage your shoulder, hips, and core.
–Hold 20–30 sec per side.
Level 2 – Bent Knee Side Plank + External Rotation Holds
–Bottom leg bent, top leg straight and lifted.
–Externally rotate at the top hip so your knee points toward the ceiling.
–Hold 5–10 sec, relax, repeat 5 reps per side.
Level 3 – Full Side Plank + External Rotation Holds
–Same as Level 2, but in a full straight-body side plank.
✨ Rotate & Stay Consistent
We hope you’ve enjoyed following this blog series designed to help you uncover your tight spots and take action to improve them. Many of you will discover more than one area that needs attention — and that’s completely normal!
Don’t feel pressured to fix everything at once. Instead, focus on one area per day, rotate through them during the week, and let progress build over time.
Mobility gains aren’t a one-time fix. Even just 5–8 minutes a day of release, mobilize, integrate can make a noticeable difference in how you move, feel, and perform.
💡 Need Extra Help?
–Personalized Plan: Our coaches can assess your movement and design a customized plan.
–Soft Tissue Release Sessions: For stubborn restrictions, our STR-certified practitioners can break up adhesions and restore range of motion — often in a single session.
–Stay Accountable: Sign up for one of our memberships to stay on track with all your fitness goals — strength, mobility, and beyond.
📧 info@pitraining.ca
📞 604-291-9941