Banded External Hip Rotations
Banded external hip rotations that strengthen the deep hip rotators and improve joint health.
Glutes & HipsBeginnerStrengthRotation
At a glance
| Muscles worked | Primary: hip external rotators & glutes. Secondary: hips |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Rotation |
| Sets & reps | 4 sets × 15 each side |
| Estimated calories burned | ~20 kcal |
How to do it
- Sit or lie with a band around the knees or ankles.
- Rotate the hip externally against the band resistance.
- Squeeze at the end range, then return with control.
- Keep the pelvis stable.
- Complete 15 reps then switch sides for 4 sets.
Equipment
- Resistance Band
Coaching tips
Benefits
Banded external hip rotations that strengthen the deep hip rotators and improve joint health.
Common mistakes
Avoid using momentum or letting the pelvis rotate.
Make it harder
Increase band tension or slow the tempo.
Make it easier
Reduce band tension or range.
Breathing
Exhale as you rotate outward, inhale as you return.
Build a workout with this exercise
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Try it free in BmarchaiMore glutes & hips exercises
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Beginner · 30 secondsStanding Hip Thruster with Pulley Belt and Dumbbell Pull
Advanced · 3 sets × 8-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.