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Glutes · Beginner

Mini Band Standing Single Leg Knee External Rotation

Single-leg balance drill combining held hip flexion with controlled external rotation against a mini band.

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Mini Band Standing Single Leg Knee External Rotation demonstration

Exercise overview

Training details

GlutesAbductorsCoreHip Flexors

Equipment

Resistance Band

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Loop a mini band around the feet and balance on one leg with the opposite hip and knee flexed to about ninety degrees.
  2. 02Brace the trunk, keep the pelvis level, and hold the raised thigh steady in front of you.
  3. 03Rotate the raised thigh outward against the band while the supporting leg remains aligned.
  4. 04Pause at the available range without turning the pelvis or leaning the torso.
  5. 05Return the knee to center under control, complete the set, and switch sides.

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