Band Seated Hip External Rotation
Strengthen hip muscles with Band Seated Hip External Rotation! Improve stability and mobility with this simple exercise.
The Band Seated Hip External Rotation mainly works the glutes & hips and hip abductors (outer thighs), with help from the core. You'll need: exercise bench or chair or resistance bands.
Required Equipment
Band Seated Hip External Rotation Muscles Worked
Primary
Hip Rotators; Hip Abductor (gluteus medius)
Secondary
Glutes (gluteus maximus); Obliques
Band Seated Hip External Rotation Variations and Alternatives
How to do the Band Seated Hip External Rotation
Begin by attaching a resistance band to a low anchor point, such as the base of a power rack.
Sit on a flat bench or chair with your knees bent and feet flat on the floor. Position yourself so that the anchored band is to one side of you.
Attach the other end of the band around the ankle on the side closest to the band's anchor point.
Keep your back straight and core engaged throughout the exercise.
While keeping your knees together, rotate the involved leg outward against the band's resistance. Your hip should pivot, initiating the movement.
Move your leg as far as you can go comfortably without shifting your posture or lifting your other leg off the floor.
Pause at the end of the motion, then slowly return your leg to the starting position.
Perform the desired number of repetitions, and then switch legs to ensure both sides are worked evenly.
Make sure to perform the exercise in a controlled manner, focusing on activating the muscles on the outside of the hip. Adjust the resistance of the band as needed to provide adequate tension for the exercise while still maintaining proper form.
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Band Seated Hip External Rotation FAQs
What muscles does the Band Seated Hip External Rotation work?
The Band Seated Hip External Rotation mainly works the glutes & hips and hip abductors (outer thighs), with help from the core. The main muscles are the hip rotators and gluteus medius.
What equipment do you need for the Band Seated Hip External Rotation?
Exercise bench or chair or resistance bands.
What workout day should the Band Seated Hip External Rotation go on?
It belongs on leg day in a push/pull/legs routine.
What are some Band Seated Hip External Rotation variations and alternatives?
Similar exercises include the Loop-Band Standing Hip Abduction, Band Hip Adduction, Band Straight-Leg Hip Flexion and Band Seated Hip Internal Rotation.
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