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Exercise handout — move better, feel better.
Band Resisted Hip IR/ER (Standing)
Standing hip rotation against band resistance for rotational control and strength.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
resistance_bands
Home Options
- resistance band
No equipment? Try: Cable machine
Dosage
3
Sets
12
Reps / Time
30 sec
Rest
2 rotate / 2 return
Tempo
Step-by-Step Guide
Set up
- Anchor band low to side
- Loop around ankle
- Stand on opposite leg, hold support
Step 1 of 4
Keeping knee slightly bent and thigh stable
Step 2 of 4
Rotate lower leg against band resistance
Step 3 of 4
Control both directions
Step 4 of 4
Complete reps in both directions
Breathing
- Breathe normally
- Don't hold breath
Form Cues
- Move from the hip only
- Keep thigh stable
- Control the return
- Don't let band snap back
Common Mistakes to Avoid
- Moving whole leg instead of rotating
- Letting band control the movement
- Losing balance
- Using momentum
Safety Information
Hold support for balance. Control the movement.
Progressions
Heavier band, cable machine, sport-specific positions
Regressions
Seated version, lighter band
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.