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Band: Seated External Hip Rotation

Beginner

Equipment

Glutes

Abs

Abs

Hamstrings

Equipment

Bands

Bench

Box

Box

Exercise Type

Strength

Mechanics

Isolation

Force Type

Push (Bilateral)

The Seated Banded External Hip Rotation is an isolation and activation exercise that targets the glute medius and surrounding hip stabilizers. It’s often used in warm-ups, rehab protocols, or glute-specific circuits to build neuromuscular control and improve hip alignment.

Using a mini band around the knees adds progressive resistance and encourages precise control during the outward knee drive.

Key Benefits:

Targets the glute medius and external rotators
Improves hip stability and alignment
Reinforces mind-muscle connection in a controlled setting
Great for warm-ups, rehab, or activation drills
Joint-friendly movement that requires minimal equipment

Sit on a bench or box with feet flat on the floor and a mini band looped above your knees.
Slightly lean your torso forward and brace your core.
While keeping your feet grounded, push your knees outward by engaging your glutes.
Pause at the top of the contraction, then slowly return to the start.
Repeat for the desired number of repetitions.

Maintain a slight forward lean with your hips open (hip angle under 90°).
Keep feet flat—don’t let the edges of your shoes lift as you drive the knees apart.
Avoid letting your pelvis roll back—keep your spine neutral.
If you struggle to feel the glutes, try pausing at the peak or touching the muscle for better activation.
For asymmetries, start with single-leg reps on the weaker side before performing bilateral sets.

💪 The seated external rotation is a deceptively simple movement that builds bulletproof hips, boosts glute activation, and reinforces control where it matters most. A must-have for your warm-up or glute day. 🚀

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