90/90 Hip External Rotation RAILs

90/90 Hip External Rotation RAILs strengthens the newly acquired range of motion from PAILs, creating usable mobility through reciprocal muscle activation patterns.

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gluteus maximusgluteus mediusgluteus minimusadductor longustensor fasciae latae

Category: mobility
Level: intermediate
Force: static
Equipment: body only

Instructions

From the 90/90 position, complete the PAILs protocol on your front leg first.
After gaining new range, focus on your back leg for the RAILs portion.
Lift your back knee off the ground using hip external rotation strength.
Hold the lifted position with maximum muscular effort for 10-30 seconds.
Lower your knee back down with control and repeat the sequence.
Switch leg positions and repeat the entire PAILs/RAILs protocol.

Tips

Maintain perfect posture and avoid compensating with spinal movement.
Focus on lifting your knee straight up, not rotating your entire leg.
Contract maximally during the RAILs phase to strengthen the new range.
Keep your pelvis square and avoid shifting weight to one side.

Common mistakes

Lifting the knee using hip flexion instead of pure external rotation.
Allowing the pelvis to shift or rotate during the movement.
Using insufficient effort during the isometric hold portion.

Safety

Avoid if you have acute hip pathology or severe osteoarthritis. Progress slowly if you have a history of hip impingement or labral issues.

Variations

Assisted 90/90 RAILs
Weighted 90/90 RAILs
Single Leg RAILs
90/90 PAILs to RAILs Flow
Standing Hip RAILs