Procaryote
Hip · Strengthening

Hip External Rotation with Elastic Band in Sitting Position

Hip external rotation with elastic band, seated, 3 sets, 12 repetitions per side

Illustration of the Hip External Rotation with Elastic Band in Sitting Position exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12 per side

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

Tips: Keep your back straight and avoid moving the pelvis during the movement. Control the resistance of the band to avoid forcing.

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

At a glance

Goal
Strengthening
Level
Beginner
Equipment
elastic band
Starting position
Seated on a chair with hip and knee flexed at 90 degrees
Clinical goal
Strengthen the hip external rotator and extensor muscles
Also known as
rotation externe hanche assis, exercice hanche avec bande, renforcement hanche rotation externe

Precautions

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

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Hip

Hip Flexion in Side-Lying PositionHip flexion in side-lying position, 3 sets, 10 repetitions per side Hip Flexion in Supine with Elastic BandHip flexion in supine position, 3 sets, 12 repetitions per leg, with elastic band Hip Flexion with Band Pulled BackwardHip flexion with resistance band pulled backward, 3 sets, 10 repetitions per leg Hip flexion with medial resistance band pullHip flexion with medial resistance band pull, 3 sets, 10 repetitions per leg Hip Flexor Strengthening with Manual ResistanceHip flexor strengthening with manual resistance, 3 sets, 10 repetitions per leg Hip hike with dumbbellHip hike with dumbbell, 3 sets, 12 repetitions per side Hip Isometric Abduction Against a WallHip isometric abduction against a wall, 3 sets, hold 10 seconds per side Hip Strengthening SquatSquat, 3 sets, 10 repetitions, tempo 2-1-2

See all hip exercises →

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.