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Resistance Band Prone Hip External Rotation
Prone hip external rotation with a resistance band isolates the deep hip rotators and gluteus medius to enhance hip stability and control; commonly used in rehabilitation, prehabilitation, and warm-ups.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes
Secondary Muscles
Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Medius, Glute Max
Abductors
6/10Glute Medius
Abs
3/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie prone on a mat with one knee bent to 90 degrees and foot pointing up. Anchor a resistance band to a sturdy point and loop it around the bent leg's ankle, creating tension toward internal rotation.
- Engage core to stabilize pelvis.
- Keep thigh and knee on the floor.
- Slowly rotate lower leg inward against band resistance.
- Squeeze outer hip at peak rotation.
- Hold contraction for 1-2 seconds.
- Control return to start under band tension.
- Switch sides after reps.
Coaching Tips
Form Cues
- Keep pelvis still.
- Squeeze hip rotators.
- Move lower leg only.
- Control the return.
- Stay prone throughout.
Breathing
Inhale during return; exhale during external rotation while bracing core.
Tempo
2-1-2
Range of Motion
Rotate from neutral hip position to maximum comfortable external rotation without lifting hip or thigh off the floor.
Safety
Safety Notes
- Avoid if acute hip pain or injury
- Start with light resistance
- Stop on sharp pain
- Maintain neutral spine
- Consult professional for rehab
Spotting
No spotting needed; use light resistance and focus on form for safety.
Common Mistakes
- Lifting hip off floor
- Using momentum
- Rotating pelvis
- Excessive band tension
- Incomplete contraction
When to Avoid
- Acute hip injury
- Piriformis syndrome
- Lower back pain
Flexibility Needed
- Hip flexion to 90 degrees
- Prone position comfort
Build Up First
- Basic hip awareness
- Core stability control
Also known as
Banded Prone Hip External Rotation, Resisted Prone Hip Rotation, Prone Banded External Rotator
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