Pails& rails hip external rotation butterfly
To perform PAILs and RAILs for hip external rotation in a butterfly base position, sit with your feet together and knees bent outward. For PAILs (Progressive Angular Isometric Loading), press your knees down towards the floor with force for 10-15 seconds, engaging your hip external rotators. For RAILs (Regressive Angular Isometric Loading), actively attempt to lift your knees up towards each other against resistance, holding for 10-15 seconds. Maintain a straight back and controlled movements throughout the exercise.