Band Seated Hip External Rotation

Band Seated Hip External Rotation

The Band Seated Hip External Rotation is a great exercise for targeting the hip muscles, specifically the external rotators. It involves the use of a resistance band to provide resistance and challenge the muscles in a controlled manner. This exercise is suitable for all fitness levels and can be done either at home or in the gym. By targeting the external rotators of the hips, the Band Seated Hip External Rotation helps to strengthen and stabilize the hip joint. Strong external rotators can enhance overall hip mobility, reduce the risk of injury, and improve athletic performance. Additionally, it can be particularly beneficial for individuals who participate in activities that involve a lot of twisting or lateral movements, such as tennis, basketball, or soccer. To perform the Band Seated Hip External Rotation, you'll need a sturdy chair or bench and a resistance band. Begin by sitting upright on the chair with your feet flat on the floor, knees bent at approximately a 90-degree angle. Place the resistance band around your thighs just above your knees. Keeping your feet stationary, slowly and controlledly rotate your knees outwards against the resistance of the band, until you feel a gentle stretch in your outer hip muscles. Hold this position for a moment and then slowly return to the starting position. Repeat for the desired number of repetitions. Remember, always choose a resistance band with an appropriate level of tension depending on your strength and fitness level. It's important to maintain proper form throughout the exercise, engaging the muscles of the hips and avoiding any excessive movement or strain on the knees. Start with a lighter resistance band and gradually increase the tension as your strength improves. Incorporate the Band Seated Hip External Rotation into your lower body or full-body workouts to target those important hip muscles and improve your overall hip strength and mobility. As with any exercise, always listen to your body, start with a suitable level of resistance, and gradually progress over time for optimal results.


  • Sit on a flat surface with your knees bent and a resistance band wrapped around both legs, just above your knees.
  • Place your feet flat on the ground, hip-width apart.
  • Keep your back straight and engage your core.
  • Place your hands on the ground beside your hips for support.
  • Keeping your feet on the ground, open your knees outward against the resistance band.
  • Pause briefly when you feel a contraction in your hip muscles.
  • Slowly return to the starting position, bringing your knees back together.
  • Repeat for the desired number of reps.
  • Remember to breathe throughout the movement and control the resistance band.
  • Adjust the tension of the band as needed by using a lighter or heavier band.

Tips & Tricks

  • Focus on engaging your glute muscles throughout the entire movement.
  • Keep your core engaged and maintain good posture during the exercise.
  • Use a resistance band that provides a challenging but manageable level of resistance.
  • Control the movement and avoid any bouncing or jerking motions.
  • Start with lighter resistance bands and gradually increase the tension as you become stronger.
  • Perform the exercise in a slow and controlled manner to maximize muscle activation.
  • If you experience any pain or discomfort, consider using a lighter resistance band or modifying the exercise.
  • Incorporate this exercise into your regular workout routine to improve hip stability and prevent injuries.
  • Listen to your body and adjust the range of motion if needed to avoid any discomfort.
  • Consult with a fitness professional to ensure proper form and technique.


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