# @elastaboy on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DZp4fsXCeNV
- **Gondola URL:** https://gondola.cc/posts/66717794-elastaboy-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/41f269abc2.jpg
- **Posted:** 2026-06-16T17:02:50.000+00:00
- **Account Owner:** Jake Blundell (@elastaboy) — https://gondola.cc/elastaboy

## Caption

1 lost hip rotation wrecks your knees, pelvis and lower back. Here's the 45-second test.
Hip external rotation isn't just a flexibility trick. It is the movement that keeps your knees centred, your pelvis stable, and your lower back out of trouble. When it locks up, everything above starts compensating.
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Two tests to find out where you stand:
1. Supine Figure-Four Stretch test (range)
2. 90/90 lift-off test (control)
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Three drills to open it back up:
1. Elevated Pigeon Pose, 45s hold each side
2. 90/90 Hip Switch, 3x8 each way
3. Hip CARs, 3x5 each leg
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Comment BASICS for the 4-week Grade 1 Mobility follow-along that builds this range and control from the ground up. $29, any level.
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#Elastaboy #Reboryn #HipMobility #ExternalRotation #PainFreeMovement

## Stats

- **Views:** 6,501
- **Likes:** 538
- **Shares:** 0
- **Comments:** 1

## Tags

painfreemovement, hipmobility, elastaboy, reboryn, externalrotation

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