Band Seated Hip External Rotation

Coaching cues

• Sit tall at the bench edge with hips and knees at about 90°, feet hanging or lightly touching the floor.
• Loop a light band around the working ankle and attach the other end to a lateral anchor at ankle height so it pulls the lower leg outward.
• Brace your core, keep the thigh vertical and the knee pointing straight ahead.
• Without moving the knee, externally rotate the hip to bring the foot inward toward the midline against the band’s tension.
• Pause briefly at end range without leaning or letting the thigh drift.
• Slowly return to neutral under control; avoid snapping the band.
• Perform all reps, then switch sides. Keep the range small and pain-free.