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Hip · Strengthening

External hip rotation with resistance band in sitting position

External hip rotation with resistance band, seated, 3 sets, 12 repetitions

Illustration of the External hip rotation with resistance band in sitting position exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Sit on a chair, place a resistance band around your knees bent at 90 degrees. Keeping the pelvis stable, slowly move the knee outward by performing an external rotation of the hip, then return to the starting position.

Tips: Keep your back straight and avoid tilting the pelvis during the movement. Control the speed to effectively engage the hip muscles.

Progression: Increase the resistance of the band 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 with knees bent at 90 degrees
Clinical goal
Strengthen the external rotator muscles of the hip
Also known as
rotation externe hanche assis, renforcement hanche avec élastique, rotation hanche élastique assis

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.