Outer Hip Circuit Guide

A full outer hip mobility and strengthening circuit performed as one continuous sequence per side. Perform all three components back-to-back before switching sides.

Component 1 — Hip CARs (Controlled Articular Rotations)

Perform 3 slow, controlled rotations of the hip in both clockwise and counterclockwise directions. Keep the knee bent throughout and minimise torso movement — the goal is to isolate the hip joint, not rock the whole body.

Component 2 — 90/90 Hip Rotations

Sit in a 90/90 position (both knees at 90 degrees). Lower onto your elbow, maintaining a straight line from the back knee through the hip to the shoulder. Slowly rotate the back leg to tap your heels together, then tap the knee back down. If you feel clicking or restriction, shorten the range rather than force through it.

Component 3 — Outer Hip Drop Set

Three stages, each held for 20–30 seconds, working the outer glute progressively:

1. Foot lift — lift the foot off the ground, holding the position.
2. Knee and foot lift — lift both the knee and foot off the ground.
3. Straight leg kick-out — extend the leg fully and lift the heel, keeping the torso long and stable.

Purpose

The outer hip and glute muscles become sensitive and inhibited in chronic low back pain, contributing to lateral pelvic imbalance and sciatica. This circuit re-establishes joint range of motion and muscular engagement in the outer hip, directly reducing unnecessary strain on the lower back and supporting sciatic nerve relief over time.