“How’s your external rotation?” is a question often asked by personal trainers. And, if you’re anything like us, the answer will often be: “Not great.”

If you’re unfamiliar with the phrase, then take a moment to sit on the floor, knees bent and feet just slightly wider than hip-width apart. Lean your knees to the left and try to both down to the ground without taking your heels off the floor. Can’t get anywhere close? Welcome to the club.

Certain joints in our bodies need to be able to rotate both internally and externally to function well. But if you’re a runner, cyclist or desk worker, then it’s likely that you’ll have tight hip flexors – leading to a tendency to internally rotate.

5 PT-approved moves for better hip mobility and external rotation (plus why that matters)