External rotation is the rotation of the leg AWAY from the midline of the body... Ultimately, the goal is to turn your femurs outward to open the hip capsule and allow the hip to bear the load on our back. This also allows all the bony landmarks, where tendons are attached, to rotate out of the way. Stand up and put your left foot out with your heel on the ground and toe up. Now rotate your foot outward away from your body. Feel that? That’s your glute firing. Now stand in your squat position. Contract the glutes and rotate the leg out towards the pinky toe WITHOUT letting your foot slide across the floor.