Band Lying Hip External Rotation

Cómo hacer el Band Lying Hip External Rotation

1. 1Loop a resistance band around both legs just above the knees and lie on your side with your hips and shoulders stacked vertically.
2. 2Bend both knees to roughly 90° and stack your feet and ankles together in front of you.
3. 3Brace your core and keep your hips still so the movement comes only from the top hip rotating, not from rolling backward.
4. 4Keeping your feet touching, slowly raise your top knee toward the ceiling against the band's resistance.
5. 5Rotate the top knee up only as far as you can without your pelvis tilting back or your lower spine arching.
6. 6Pause briefly at the top and feel the contraction deep in the glute of the working hip.
7. 7Lower the knee back down under control, resisting the band the whole way rather than letting it snap shut.
8. 8Complete all your reps on one side, then roll over and repeat with the other hip on top.

Consejos de técnica

• Keep your feet pressed together throughout so the rotation happens at the hip rather than turning into a leg lift.
• Move slowly and control the band on the way down — the lowering phase trains the rotators just as much as the lift.
• Choose a band light enough that you can complete clean reps without your torso rolling back to cheat the movement.
• Stack your shoulders over your hips and keep your top hip from drifting backward to keep the tension on the rotators.

Errores comunes

• Rolling the pelvis backward to open the knee further, which shifts the work off the deep rotators and removes the targeted tension.
• Using a band that is too heavy, which forces compensation through the lower back and leg instead of the hip.
• Letting the feet separate so the move becomes a leg raise rather than a hip rotation, missing the target muscles.
• Snapping the knee closed on the way down instead of resisting the band, wasting half of every rep.

Preguntas frecuentes