Movement guide
Piriformis
Runs from the sacrum to the upper femur. Its contribution changes with hip angle.
Use a comfortable range; this is shared rotational loading rather than isolation.
01
Seated band hip external rotation
Hip rotation · Light band
Also works
Other deep hip 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
References
www.orthoinfo.orgCommunity draft · awaiting expert review