Exercises like pelvic thrusts and hip rotations are key to getting a bigger, rounder butt and tighter inner thighs. Learn how to strengthen hip flexors to alleviate back pain and explore movements that can help you eliminate saddlebags.
External hip rotation occurs when your thigh bone turns away from the midline, turning your knee out. The muscles involved in external hip rotation include the quadratus femorus, piriformis, gluteus medius and gluteus maximus, as well as several smaller muscles.
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When someone is knock-kneed, they may be suffering from internal rotation of the hips. Your hips internally rotate when your thighbones turn inward, turning your knees toward one another. The muscles involved in internal rotation are the tensor fasciae latae, piriformis, and gluteus minimus and medius.
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