abductorsband
band seated hip external rotation
band seated hip external rotation is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Sit on a chair or bench with your back straight and feet flat on the ground
Step 2. Place a resistance band around your thighs, just above your knees
Step 3. Keep your knees bent at a 90-degree angle and your feet shoulder-width apart
Step 4. Engage your glutes and slowly rotate your knees outward, pushing against the resistance of the band
Step 5. Pause for a moment at the end of the movement, then slowly return to the starting position
Step 6. 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.
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