Lie on your side with your legs straight and a resistance band secured around your thighs. Keep your feet together and your knees bent at a 90-degree angle.
- Engage your core and maintain a neutral spine.
- Slowly lift your top knee away from the bottom knee, keeping your feet together.
- Hold the position for a moment, then return to the starting position.
- Repeat for the desired number of repetitions.
How to perform the Band Lying Hip External Rotation
- Set up. Set up in a stable, balanced starting position appropriate for the Band Lying Hip External Rotation using your band.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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