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Resistance Band Foot External Rotation

Resistance Band Foot External Rotation

Resistance Band Foot External Rotation is an effective exercise that targets the muscles of the lower body, particularly the hips and glutes. This exercise is perfect for individuals who want to build strength and stability in their hip joint, enhance their athletic performance, or improve their overall lower body strength. To perform the Resistance Band Foot External Rotation, you will need a resistance band. Place the band around a sturdy anchor, such as a pole or door handle. Standing with one foot in the band, position yourself sideways to the anchor. The foot that's not in the band should be placed slightly in front of the other foot, with your knees slightly bent. From this starting position, engage your glutes and core, and slowly rotate your raised leg away from the anchor. Keep your leg straight and focus on using the muscles on the outer side of your hip to perform the movement. Slowly return to the starting position and repeat for the desired number of repetitions before switching to the other leg. Resistance Band Foot External Rotation is a versatile exercise that can be modified according to your fitness level. You can increase or decrease the resistance of the band by positioning yourself closer or further away from the anchor. Additionally, you can increase the challenge by using a stronger resistance band or adding ankle weights. This exercise not only strengthens the muscles responsible for hip external rotation but also improves hip stability, enhances lower body coordination, and helps in injury prevention. Incorporate the Resistance Band Foot External Rotation into your lower body workout routine to reap its benefits and improve your overall lower body strength and stability.


  • Start by attaching a resistance band to a sturdy anchor point at ground level.
  • Position yourself facing the anchor point with your feet shoulder-width apart and a slight bend in your knees.
  • Step one foot forward and place the band around the outside of that foot, just above the ankle.
  • Grasp the other end of the band with your hand and hold it against the same side hip.
  • Keeping your core engaged and your back straight, begin the exercise by rotating your foot outward against the resistance of the band.
  • Pause for a moment at the end of the movement, then return your foot to the starting position with control.
  • Complete the desired number of repetitions with one foot, then switch to the other foot and repeat the exercise.
  • Remember to breathe continuously throughout the exercise and maintain proper form.
  • If you experience any pain or discomfort, stop the exercise and consult a fitness professional.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise.
  • Start with a lighter resistance band and gradually increase the intensity as your strength improves.
  • Engage your core muscles by drawing your belly button toward your spine.
  • Perform the exercise in a slow and controlled manner to fully activate the muscles.
  • Breathe deeply and exhale as you squeeze your glute muscles during the rotation.
  • Don't let the resistance band pull your foot inward, keep it in a neutral position.
  • Warm up before starting the exercise to prepare your muscles and prevent injury.
  • Listen to your body and stop if you experience any pain or discomfort.
  • Include this exercise as part of a well-rounded lower body workout routine.
  • Consult with a fitness professional to ensure you are performing the exercise correctly.


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