Band lying hip external rotation

What it works

Primary muscle

Glutes

Equipment

Resistance band

Movement

Core

Type

Isolation

Logged as

Weight × reps

Suggested rest

90 seconds

How to do it

1. 1Anchor the band to a fixed point at ankle height on the working side and loop it around the ankle.
2. 2Lie face down with hips square, forehead on hands, and both knees bent to about 90°; keep thighs on the floor.
3. 3Start with the band pulling the working foot outward; brace your core and keep the pelvis still.
4. 4Externally rotate the hip to move the foot inward across the midline while keeping the knees together and thigh down.
5. 5Pause briefly at end range without arching the lower back or lifting the thigh.
6. 6Slowly let the band draw the foot back to the start, maintaining control and pelvic stability.
7. 7Keep the motion smooth from the hip only; repeat for the set, then switch sides.

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