Great video on some powerful exercises for External Hip Rotator Strength: Much need in Over Pronators

https://youtube.com/watch?v=IrvuERT5U3c&feature=shares

     As Podiatrists we are always treating over pronation linked to a myriad of problems. Here is a simple but powerful video by Dr Clifton Bradeley on some exercises to help. Rich 

External Hip Rotator Strengthening Videos

When performing external rotation exercises, which is a great core muscle group, and also very helpful if you excessively pronate, you typically want to avoid putting the resistance down at the ankles and bend the knee. As you get more and more resistance, the torque on a bent knee can be damaging. These 3 versions seem very safe.

https://youtu.be/gfHmUIuDmG0

https://youtu.be/SozJdHb10yM

https://youtu.be/wvJdiYHCg7k

Another External Hip Rotator Strengthening Exercise

https://youtu.be/vFdl7qRbEjU

Strengthening the Hip External Rotators: The ClamShell with Resistance

As a patient walks or runs or bikes or skis (or any straight line repetitive motion activity), following the heel contact, the knee should internally rotate slightly, and then the strong external rotators begin to correct and pull the knee strait. If the external hip rotators are too weak, this does not happen. As the body moves over the knee as you move forward, the knee is out of normal alignment and pain ensues. Here is another of the common exercises used to strengthen this important muscle. 

Here the runner is maintaining good knee position

Here the runner's left knee is too internally rotated

https://youtu.be/CiqvDV8pzRk

Strengthening the Weak External Hip Rotators

I am very happy I found this video. It is beginning drills for activation of our important external hip rotators. As you strengthen a muscle or muscle group, isometric and active range of motion are important types of strengthening. Excessive internal knee rotation due to weak external hip rotators is so commonly seen, and so commonly a cause or factor in knee, hip and foot conditions. These 3 wonderful exercises are simple, but effective at getting them to work. You can add therabands for progressive resistance strengthening as the patient getting stronger. 

https://youtu.be/fMf4zuZ585I

One of my early videos on evaluating, and testing, for weak external hip rotators. These are huge muscles that can be very weak in even experienced marathoners. Why? Not sure in many cases, but shows how important these activation drills are. 

https://youtu.be/5NLLjPQuNHM

External Hip Rotator Strengthening: A Great Help for Pronators and Patellar Tracking Problems

The video that follows is an example of the hip position for runners and walkers to strengthen the external hip rotators. These muscles, when weak, increase the internal rotation at the knee leading to patellar tracking problems like Runner's Knee, and increase the pronation force at the foot with all those problems. Like any exercise it must be done pain free and in the position of the activity to strengthen for that activity. This is a reason I do not like the Clam to strengthen the external rotators since the hip and knee are too flexed. This standing version can be done without the bands near the ankle, and can be done with less hip flexion and less knee flexion. If you have knee pain, and you want to strengthen the external hip rotators, try to have your knee as straight as possible. You do this exercise every other evening and 2 sets of 10 reps. When this gets easy, advance gradually over a 6 week period to two sets of 25 reps. I hope this helps.