@christinanicci: If one knee sits higher than the other when you cross your leg over, or one knee or both are excessively higher and not close to parallel to the floor, you have external rotation issues. That means one side or both deep rotators and glutes are doing all the work while the other side’s just coasting. Today’s flow: 1️⃣ Test it – the lying figure 4 position shows which hip is tighter. 2️⃣ Train it – hip airplanes restore rotational control and balance the pelvis. 3️⃣ Strengthen it – the prone bent knee external rotation lift builds power in the deep rotators so both sides fire evenly. When your hips rotate evenly, your glutes activate better, your pelvis stays stable, and your lower back finally relaxes. 🩵 #hipmobility #glutestrength #functionaltraining #lowerbackpainrelief #mobilitycoach