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Hip · Strengthening

External Hip Rotation with Resistance Band in Seated Position

Seated external hip rotation with resistance band, 3 sets, 12 repetitions per side

Illustration of the External Hip Rotation with Resistance Band in Seated Position exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12 per side

Description: Sit on a chair with the resistance band secured around your ankles. Keep your pelvis stable and bend your hip and knee to approximately 90 degrees. Perform an external rotation of the hip by moving your foot outwards against the resistance of the band, then slowly return to the starting position.

Tips: Keep your back straight and avoid pelvic movement during the exercise. Control the band's resistance so you don't overexert yourself.

Progression: Increase the band's resistance or the number of repetitions when the exercise becomes too easy.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
resistance band
Starting position
Seated on a chair, hip and knee bent to 90 degrees
Clinical goal
Strengthen the hip external rotators
Also known as
seated hip external rotation, hip strengthening with band, resistance band hip rotation

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.