How do you perform this exercise?
- Sit tall at the bench edge with hips and knees at about 90°, feet hanging or lightly touching the floor.
- 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.
- Brace your core, keep the thigh vertical and the knee pointing straight ahead.
- Without moving the knee, externally rotate the hip to bring the foot inward toward the midline against the band’s tension.
- Pause briefly at end range without leaning or letting the thigh drift.
- Slowly return to neutral under control; avoid snapping the band.
- Perform all reps, then switch sides. Keep the range small and pain-free.
Which other muscles are involved?
Gluteus medius, Gluteus minimus, Piriformis, Obturator internus.
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.
