How do you perform this exercise?
- Anchor the band to a fixed point at ankle height on the working side and loop it around the ankle.
- Lie face down with hips square, forehead on hands, and both knees bent to about 90°; keep thighs on the floor.
- Start with the band pulling the working foot outward; brace your core and keep the pelvis still.
- Externally rotate the hip to move the foot inward across the midline while keeping the knees together and thigh down.
- Pause briefly at end range without arching the lower back or lifting the thigh.
- Slowly let the band draw the foot back to the start, maintaining control and pelvic stability.
- Keep the motion smooth from the hip only; repeat for the set, then switch sides.
Which other muscles are involved?
Gluteus medius (posterior fibers), Piriformis, Obturator internus/externus, Gemellus superior/inferior.
How do you log your sets?
How do you track progressive overload?Source: ExerciseDB catalogue and demonstration. Related movements are options to compare, not equivalent loads or a prescribed progression.
