Band Lying Hip External Rotation

Coaching cues

• Anchor the band to a fixed point at ankle height on the working side and loop it around the ankle.
• Lie face down with hips square, forehead on hands, and both knees bent to about 90°; keep thighs on the floor.
• Start with the band pulling the working foot outward; brace your core and keep the pelvis still.
• Externally rotate the hip to move the foot inward across the midline while keeping the knees together and thigh down.
• Pause briefly at end range without arching the lower back or lifting the thigh.
• Slowly let the band draw the foot back to the start, maintaining control and pelvic stability.
• Keep the motion smooth from the hip only; repeat for the set, then switch sides.