Seated Hip External Rotation with a Band

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Seated Hip External Rotation with a Band

Muscle Group Strengthened: Hip External Rotators

Type of Stretch: Active Dynamic

Difficulty: All Levels

Suggested Prerequisites: none

Using a resistance band is a great way to strengthen our hip rotators, like in this external rotation drill. I like pairing this drill with a seated hip internal rotation banded exercise as well to ensure we’re evenly strengthening both ranges of motion.

How To

Step 1

Take a mini band (or tie a knot to make a small loop in a longer resistance band) and place it around the leg of a chair. Sitting in the chair, loop the band between your ankle (the one that’s on the same side of the chair as the band) and the leg of the chair.

Scoot over to the far side of the chair so there is tension between the band and your ankle, and the band is tugging on the inside of your ankle trying to pull your foot to the outside.

You can open your other leg out to the side so it’s out of the way of the working leg.

Step 2

Push the inside of the banded ankle into the strap, pushing against the resistance of the band, trying to lift the foot across your midline as you rotate your thigh to the outside. Be careful to keep your thigh on the chair, don’t let the leg lift as you try to lift your foot!

Then relax the leg and bring your foot back to the floor (thigh back toward the ceiling).

That’s one rep. Repeat for 8-12 reps.

Modifications

Need to make it easier?

Lose the band. Do this same exercise without the resistance of the band.

Want to make it harder?

Use a higher resistance band.

Related Content

• Flexopedia: Seated Hip Internal Rotation with a Band

• Blog Post: 6 Exercises for Hip Internal and External Rotation