Band Seated Hip External Rotation
Description
The band seated hip external rotation is a seated glute activation drill done with a band around the knees. The mover sits tall and presses the knees outward against the band. It is a strong glute medius builder.
Muscle Group
Equipment Required
Band Seated Hip Ext Rotation Instructions
- Sit on a bench or chair with the feet flat on the floor.
- Loop a resistance band around the knees.
- Sit tall with the chest up and back straight.
- Brace your core and keep the feet planted.
- Press the knees outward against the band.
- Squeeze the glutes hard at the wide position.
- Hold for a beat at the top.
- Return with control to the start.
Band Seated Hip Ext Rotation Form & Visual
Band Seated Hip Ext Rotation Benefits
- Builds the glute medius
- Trains the hip rotators
- Strong activation drill
- Useful warm-up
- Builds the glutes
Band Seated Hip Ext Rotation Muscles Worked
- Gluteus medius
- Gluteus maximus
- Hip Flexors
Band Seated Hip Ext Rotation Variations & Alternatives
- Clamshell
- Banded Walk
- Fire Hydrant
- Hip Abduction
