Exercise

Band Seated Hip External Rotation

How to do it

1. Sit tall at the bench edge with hips and knees at about 90°, feet hanging or lightly touching the floor.
2. Loop a light band around the working ankle and attach the other end to a lateral anchor at ankle height so it pulls the lower leg outward.
3. Brace your core, keep the thigh vertical and the knee pointing straight ahead.
4. Without moving the knee, externally rotate the hip to bring the foot inward toward the midline against the band’s tension.
5. Pause briefly at end range without leaning or letting the thigh drift.
6. Slowly return to neutral under control; avoid snapping the band.
7. Perform all reps, then switch sides. Keep the range small and pain-free.

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