abductorsband
band lying hip external rotation
band lying hip external rotation is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Lie on your back with your legs straight and a resistance band looped around your feet
Step 2. Bend your knees and bring them towards your chest, keeping your feet together
Step 3. Slowly rotate your knees outwards, away from each other, while keeping your feet together
Step 4. Pause for a moment at the end of the rotation, then slowly return to the starting position
Step 5. Repeat for the desired number of repetitions.
Muscles & body parts
Primary muscles
abductors
Secondary muscles
core
Primary body parts
thighsglutes
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength. Quick templates or custom. Download Delibra to get started.