Standing hip external rotation with a ball is a control exercise for the hip you stand on. You rest the front of that knee against a gym ball set against a wall, lift the other foot, then slowly turn your pelvis toward the lifted leg and back. The thigh stays still while the pelvis turns over it, so the deep muscles that turn the hip outward do the work.

How to do the standing hip external rotation with a ball

Set a gym ball on the floor against a wall and stand facing it, close enough that the front of one knee touches the ball. That is your working leg. Put your hands on your hips as in the video, or rest your fingertips on the wall above the ball.
Move your weight onto that leg, then bend the other knee to lift its foot off the floor behind you, as the video shows.
Keep the standing knee pressed lightly into the ball and your trunk upright. Slowly turn your pelvis and chest toward the side of the lifted leg.
Turn only as far as the standing knee and foot can stay where they are. The turn comes from the hip, not from the foot swiveling on the floor.
Come back slowly to face the wall. Finish your turns, then swap legs.

What you should feel

Work deep in the buttock and at the side of the standing hip, with steady effort in the front of that thigh holding you up.

Common mistakes

Letting the standing foot pivot or the knee slide across the ball, so the knee twists instead of the hip.
Leaning back or bending sideways at the waist to make the turn look bigger.
Pushing hard into the ball so it props you up.
Swinging back to the start instead of returning under control.

How often

Many programs use 8 to 12 slow turns on each leg, done for 2 or 3 sets, once a day. Your physio will adjust this.

Stop and check with your physio if

A sharp pinch deep in the hip or in the groin during the turn.
Pain in the standing knee, or a feeling that the knee is twisting.
You feel dizzy, lightheaded, faint or sick, or the room seems to spin. Hold your support, sit down and get medical advice the same day before you practice again. If you faint, it does not settle within a few minutes of sitting still, your vision suddenly blurs or goes double, or you cannot stand or walk steadily, call emergency services.
You wobble even with a hand on the wall. Lower the lifted foot and take a break.

From the clinic

The ball gives your standing knee something to lean on, so you notice straight away if it drifts while the pelvis turns. Turning the pelvis toward the lifted leg makes the standing hip turn outward (external rotation). The voice guide describes holding the lifted knee bent in front of you, but in the video the foot comes up behind, and the steps follow the video. If the ball presses on a sore kneecap, let a little air out of it or drape a folded towel over it.

In the video he keeps his hands on his hips the whole time. At home, rest your fingertips on the wall above the ball, or keep a kitchen counter or sturdy chair within reach, until you can turn without wobbling. Had a fall in the last year, or feel less steady than you used to? Keep one hand on your support the whole time and ask your physio when to let go. Wear flat shoes that fit well and grip the floor, not socks, tights or bare feet.

A sudden loss of balance is different. Call emergency services straight away for any sign of a stroke, even if it goes away: sudden dizziness with unsteadiness or falling over, a face that droops on one side, an arm you cannot lift or keep up, slurred or muddled speech, weakness or numbness on one side of your body or face, sudden blurred vision, double vision or loss of sight, or a sudden severe headache.

If this is too much for now, prone hip rotation turns the hip lying down with no balance needed, and the clamshell works the same outward-turning muscles on your side. Single leg stance lets you practice the balance by itself.

If you have had a hip replacement, get the go-ahead from your surgeon or physio before you try this exercise. Turning your pelvis away from the standing leg turns that hip outward, and many surgeons ask you to avoid that for the first months after some operations. Your team will also tell you when you may take your full weight on that leg alone.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-28.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Standing hip external rotation with a ball