Band Seated Hip External Rotation
Seated with the knee bent and a band from the side pulling the ankle out, turn the lower leg in across the other: the hip rotates outward against the band.
How to do it
Setup
Seated tall on a bench, knees bent, a band from a low anchor at the side looped around the near ankle, hands on the thigh.
Steps
- Turn the lower leg in across the other against the band, the knee staying put.
- Pause at the end of the turn.
- Let the foot return out slowly; switch legs after the set.
Common mistakes
Knee sliding across with the foot: hold the thigh still with the hands so the hip rotates. Leaning the trunk to help: sit tall. Letting the band snap the foot back: return under control.
Breathing
Exhale turning in, inhale returning.
