Aloha my friends!
Most people work hip abduction fairly consistently, yet tend to neglect or underwork hip external rotation — perhaps thinking that both movements work the same muscles the same way, so it isn’t necessary to do both.
That would be very, very WRONG! In fact there isn’t a single muscle that is worked the same with both movements, and not working both will inevitably lead to muscular imbalances, which will in turn subtly evolve into hip and knee pain.
To clarify, hip abduction refers to extending your leg out to the side while your hip is STRAIGHT:
While hip external rotation refers to rotating your leg out to the side while your hip is BENT:
Here are all the differences between the target muscles of the two movements!
Straight hip abduction works:
-Gluteus Maximus LESS (and works its upper region more than its lower)
-Gluteus Medius FRONT region
-Gluteus Minimus
-Tensor Fascia Latae (TFL) MORE
-The hip flexors (Iliacus, Psoas Major, Rectus Femoris, Sartorius)
Bent hip external rotation works:
-Gluteus Maximus MORE (and works its lower region more than its upper)
-Gluteus Medius REAR region
-Tensor Fascia Latae (TFL) LESS
-The deep hip external rotators (Piriformis, Superior & Inferior Gemelli, Obturator Internus, Quadratus Femoris)
Here’s an anatomy graphic of those deep hip external rotators if you’re not familiar with them:
So, to summarize, if you don’t consistently work hip external rotation:
-You won’t develop your Gluteus Maximus as well, particularly its lower region
-You won’t develop the rear region of the Gluteus Medius
-You won’t work the deep hip external rotators AT ALL (or at least to any significant degree)… and that will lead to more hip & knee pain and injury than anything else.
Of course you can see that there are also muscle regions that straight hip abduction works that external rotation does not, so one isn’t necessarily more important than the other… the point is that you need to work BOTH!
Application: If you want balanced & well-developed legs and glutes, and to avoid hip & knee pain, it’s essential that you consistently work BOTH hip abduction and hip external rotation!!
Relevant Previous FTF Tips (for All-Access Members):
1) Week 20 | Region-Specific Training: Upper VS. Lower Glutes!
2) Week 62 | Underrated & Underworked Muscle #7: Gluteus Medius!
Relevant Research Article(s):
1) Hip Muscle Activity During 3 Side-Lying Hip-Strengthening Exercises in Distance Runners
2) ASSESSING AND TREATING GLUTEUS MAXIMUS WEAKNESS – A CLINICAL COMMENTARY
3) Comparison of anterior gluteus medius fiber activation during general exercises and PNF exercises
Relevant Dr. Gains YouTube Video(s):
1) Want Better Glutes..? HIT ALL 3 GLUTEUS MUSCLES with a SINGLE EXERCISE!! (Maximus, Medius, Minimus)
2) BEFORE YOU DEADLIFT, Understand the Anatomy Behind It! (Which Muscles It Works & How to Modify It)
Relevant Dr. Gains Program(s):
1) Hypertrophy Series Total Leg Programs (Beginner & Advanced Versions)
Dr. Gains 
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