THE ROTATOR CUFF OF THE HIP

The role of controlling the femur in the transverse plane falls on the 'Rotator Cuff' muscles of the hip. The deep 6 hip external rotators (Piriformis, Superior & Inferior Gemelli, Obturator Internus & Externus and Quadratus Femoris), coupled with glute max (an external rotator too) are the primary influencers of femoral position. It's not uncommon for hip external rotation strength to be completely missed in a strength program. Strengthening the rotators on a weightbearing leg is likely most transferable, and allows one to pronate and supinate the foot with hip internal and external rotation. Here are some progressions.