Band Lying Hip External Rotation
Description
The band lying hip external rotation is a clamshell variation that uses a resistance band looped around the knees. The mover rotates the top knee away while keeping the feet together. It is a strong glute medius and hip rotator builder.
Muscle Group
Equipment Required
Band Lying Hip Ext Rotation Instructions
- Loop a resistance band around the knees.
- Lie on one side with the knees bent at ninety degrees.
- Stack the hips and shoulders.
- Brace your core and keep the feet together.
- Rotate the top knee away from the bottom knee.
- Open the knees against the band tension.
- Squeeze the glute hard at the top.
- Lower with control. Finish all reps then switch sides.
Band Lying Hip Ext Rotation Form & Visual
Band Lying Hip Ext Rotation Benefits
- Builds the glute medius
- Trains the hip rotators
- Strong hip stability move
- Useful warm-up
- Builds the glutes
Band Lying Hip Ext Rotation Muscles Worked
- Gluteus medius
- Gluteus maximus
- Hip Flexors
Band Lying Hip Ext Rotation Variations & Alternatives
- Clamshell
- Side Lying Hip Abduction
- Fire Hydrant
- Banded Walk
