Exercise

Band Lying Hip External Rotation

How to do it

1. Anchor the band to a fixed point at ankle height on the working side and loop it around the ankle.
2. Lie face down with hips square, forehead on hands, and both knees bent to about 90°; keep thighs on the floor.
3. Start with the band pulling the working foot outward; brace your core and keep the pelvis still.
4. Externally rotate the hip to move the foot inward across the midline while keeping the knees together and thigh down.
5. Pause briefly at end range without arching the lower back or lifting the thigh.
6. Slowly let the band draw the foot back to the start, maintaining control and pelvic stability.
7. Keep the motion smooth from the hip only; repeat for the set, then switch sides.

In FYL you log the Band Lying Hip External Rotation as weight & reps — every set counts toward your volume, PRs and XP.