Band Lying Hip External Rotation

Band Lying Hip External Rotation

The Band Lying Hip External Rotation is a fantastic exercise for targeting the muscles of the hips and glutes. It specifically engages the external rotators of the hip, such as the gluteus medius and piriformis, helping to improve hip stability and prevent knee and lower back injuries. This exercise is commonly used in physical therapy, sports performance training, and general fitness programs. To perform the Band Lying Hip External Rotation, you will need an exercise band. Start by lying on your side with your bottom leg straight and your top leg bent at a 90-degree angle. Place the exercise band just above your knees or ankles, ensuring that it is secure and provides resistance. Keeping your feet together, slowly lift your top knee away from the bottom knee, leading with the heel. Hold the position briefly, then slowly return to the starting position. Repeat for the desired number of repetitions, then switch sides. The Band Lying Hip External Rotation not only helps strengthen and activate the hip muscles but also enhances hip mobility. This exercise is particularly beneficial for individuals with weak hip muscles, tight hip flexors, or imbalances between the muscles that internally and externally rotate the hip joint. It can be incorporated into your warm-up routine or as part of a comprehensive lower body workout. Remember to start with a lighter resistance band and gradually increase the resistance as your strength improves. Focus on maintaining proper form and control throughout the exercise, avoiding any excessive movement or compensation from other muscles. As with any exercise, listen to your body and stop if you experience pain or discomfort. With regular practice, the Band Lying Hip External Rotation can contribute to better hip stability, improved athletic performance, and reduced risk of injury.


  • Start by lying on your side with your legs stacked and a resistance band looped just above your knees.
  • Bend your knees slightly to create tension in the band.
  • Place your top hand on your hip to stabilize your body.
  • Keeping your feet together, slowly lift and rotate your top knee away from your bottom knee, opening up your hips.
  • Hold the position for a second, then slowly lower your knee back down to the starting position.
  • Repeat for the desired number of repetitions, then switch sides and perform the exercise with the other leg.
  • Focus on maintaining tension in the band throughout the movement and controlling the motion with your hip muscles.

Tips & Tricks

  • Start with a light resistance band to ensure proper form and technique.
  • Engage your core and keep your back flat on the ground throughout the exercise.
  • Focus on performing the movement slowly and with control to effectively target the hip muscles.
  • Keep your legs straight and avoid any excessive hip or knee movement.
  • Breathe steadily throughout the exercise to maintain a consistent rhythm and prevent unnecessary tension.
  • Consult with a fitness professional to determine the appropriate band tension for your current fitness level.
  • Prioritize stability and range of motion over the number of repetitions or resistance used.
  • Progress gradually by using a heavier resistance band once you feel confident and comfortable with the exercise.
  • Take rest days to allow your muscles to recover and avoid overtraining.
  • Combine this exercise with other hip-strengthening exercises for a well-rounded workout routine.


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