Training tips - Strengthening external rotators

by Andyn Kadir 10 Sep 2017

Andyn from Strength Avenue shows you how to build strength where needed.


You have taken all the necessary steps to open up your hips so that you can hit that required depth for the squat or the foot placement for the bench press. However, once you start producing force through that range of motion or applying the leg-drive during your bench, you're unable to stop your knees from caving in or you feel that there's a loss of tension.


Chances are, you lack the reflective strength in the external rotator to isometriccally contract the stabilising muscles that keeps your hip in position. Try these two simple exercises to help strengthen you in that range. Do it slow and controlled. Hold the contraction for around 4-5 seconds for a set of 6-8 reps.