Jeff Cavaliere

So now you're getting external rotation of that hip.

So you're working external rotation against resistance, internal rotation against resistance.

super easy things to do you can you can attach a band around your around your ankle and then you can do lateral hip swings but with a component of rotating against the resistance of the band too so i'm moving my leg out and rotating out at the same time how do you do that just focus on your toe if your toe is turning out your hip is turning out if your toe is turning in your hip is turning in so you don't have to focus so much on how do i move that just focus on what the foot is doing

And you turn it, as long as the knee's going with the foot, right?

You're not just spinning the foot.

The knee and the foot go together.

So there's simple things.

And again, you might need a band or a mini band or something to get these smaller muscles more specifically.

But it's $10, $15 for a band.

It's well worth the investment if you can get rid of these long-term recurrent issues that could come back and causing agony every two, three months as a reminder of what you're not doing.

Why does that work?

Anytime you can take these smaller exercises and bring them a little closer to actual function, I think it's better.

It's a better carryover.

So if you're talking about actually being on your feet and walking, that's a step towards function.

You're going to be more useful, I think.

But what you're doing is, as I mentioned before, every time you pick up a foot off the ground, you're in single leg stance.

So when you're in single leg stance, if you're not contracting the glute medius on the side that you're standing on,

your pelvis is going to drop.

You're dropping the side because you're not balanced anymore.

You're going to drop towards the up leg.