Band Seated Hip External Rotation

1. Begin by attaching a resistance band to a low anchor point, such as the base of a power rack.

2. Sit on a flat bench or chair with your knees bent and feet flat on the floor. Position yourself so that the anchored band is to one side of you.

3. Attach the other end of the band around the ankle on the side closest to the band's anchor point.

4. Keep your back straight and core engaged throughout the exercise.

5. While keeping your knees together, rotate the involved leg outward against the band's resistance. Your hip should pivot, initiating the movement.

6. Move your leg as far as you can go comfortably without shifting your posture or lifting your other leg off the floor.

7. Pause at the end of the motion, then slowly return your leg to the starting position.

8. Perform the desired number of repetitions, and then switch legs to ensure both sides are worked evenly.

Make sure to perform the exercise in a controlled manner, focusing on activating the muscles on the outside of the hip. Adjust the resistance of the band as needed to provide adequate tension for the exercise while still maintaining proper form.

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