Movement guide
Quadratus femoris
A short, flat external rotator that also assists hip adduction.
01
Seated band hip external rotation
Hip rotation · Light band
Also works
Other deep rotators, gluteus maximus
How to perform +
Sit with a bent knee supported. Against light resistance, rotate the thigh outward so the foot moves inward. Return slowly.
Keep the pelvis still. Hip position changes which rotators contribute.
Example volume · 2 sets × 8–12 / side